Veggie Tikka Masala with Chickpeas

Wow! This is one of my favorite completely plant-based meals. The star ingredients are turmeric and chickpeas. The anti-inflammatory antioxidants in turmeric support brain health and reduce the risk of chronic disease. Turmeric even has antiviral properties. Chickpeas are an excellent plant-based protein and are rich in fiber, iron, and vitamin B6. Chickpeas are also prebiotic, which promotes gut health.

The Veggie Tikka Masala pairs well with this Brown Rice with Turmeric Recipe.

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veggie tikka masala with chickpeas, over yellow rice
Veggie Chickpea Tikka Masala over Yellow Rice

Veggie Tikka Masala Recipe

Serves: 6

Ingredients

  • 2 cups no sugar added tomato sauce
  • 1 cup onion, chopped
  • 4 cloves garlic, minced
  • 1 Tablespoon honey
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 Tablespoon Turmeric
  • 1 cup scallions, chopped
  • 4 oz. vegan cream cheese, softened (You can also use light cream cheese, but the recipe will no longer be vegan.)
  • 1 cup mushrooms, sliced
  • 1/4 cup capers
  • 2 Tablespoons avocado oil
  • 15.5 oz canned chickpeas

Instructions

  1. Heat 2 Tablespoons avocado oil on medium-high heat for 1 minute.
  2. Add chickpeas, mushrooms, onions, garlic, scallions, turmeric, capers, salt, and pepper to the sauce pan. Stir frequently for about 4 minutes.
  3. Add in tomato sauce, honey, and vegan cream cheese. Stir for about 1 minute or until the cream cheese is well blended into the sauce.

*Serve over rice. I like serving this Chickpea Veggie Tikka Masala over this Brown Rice with Turmeric recipe. To make the Brown rice with Turmeric recipe vegan, use vegetable broth instead of chicken broth.

Veggie Tikka Masala with Chickpeas

Delicious, healthy veggie chickepea Tikka Masala

  • 2 cups no sugar added tomato sauce
  • 1 cup onion (chopped)
  • 1 Tablespoon honey
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 Tablespoon Turmeric
  • 1 cup scallions (chopped)
  • 4 ounces vegan cream cheese (softened)
  • 1 cup mushrooms (sliced)
  • 1/4 cup capers
  • 2 Tablespoons avocado oil
  • 15.5 ounced chickpeas (canned)
  1. Heat 2 Tablespoons avocado oil on medium-high heat for 1 minute.

  2. Add chickpeas, mushrooms, oinoms, garlic, scallions, turmeric, capers, salt, and pepper to the sauce pan. Stir frequently for about 4 minutes.

  3. Add in tomato sauce, honey, and vegan cream cheese. Stir for about 1 minute or until the cream cheese is well blened into the sauce.

Main Course

Nutrition Facts

Serves 6

  • Calories: 243
  • Total Fat: 7.5 g
  • Sat. Fat: 3.4 g
  • Cholesterol: 47 mg
  • Sodium: 1188 mg
  • Total Carbohydrates: 20.3 g
  • Dietary Fiber: 6.3 g
  • Total Sugar: 10.4 g
  • Protein: 23.4 g 
  • Vitamin D: 42 mcg
  • Calcium: 74 mg
  • Iron: 2 mg
  • Potassium: 604 mg

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Published by

Lacy Ngo

Lacy Ngo is a Registered Dietitian with a Masters in Human Nutrition. Lacy focuses on mindful eaitng and living and her blog provides over 400 nutrition and weight loss tips as well as inspiring faith stories

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