Vegetarian Tikka Masala
Ingredients
The base
-
1
tablespoon
olive oil or avocado oil
-
½
medium
yellow onion, diced
-
1
medium
red bell pepper, diced
-
1
medium
zucchini, sliced into half-moons
-
2
cloves
garlic, minced
The sauce
-
1
28-ounce can
no-salt-added tomato sauce
-
2
teaspoons
garam masala
-
1
teaspoon
ground turmeric
-
1
teaspoon
garlic powder
-
1
teaspoon
onion powder
-
1
teaspoon
fine sea salt
-
½
teaspoon
ground ginger
-
½
teaspoon
ground coriander
-
¼
teaspoon
chili powder
-
¼
teaspoon
black pepper
-
⅛
teaspoon
cayenne (optional)
The protein and veggies
-
1
15-ounce can
chickpeas, drained and rinsed
-
2
12-ounce bags
frozen cauliflower florets
-
1
cup
siggi’s plain whole milk yogurt
-
2
large handfuls
fresh baby spinach
Optional serving suggestions
-
to taste
cooked rice or cauliflower rice
-
to taste
cilantro
-
to taste
lime wedges
-
to taste
toasted sesame seeds
-
to taste
cashews
Instructions
- Heat oil in a large skillet over medium-high heat and sauté onion, red pepper, and zucchini until softened.
- Add minced garlic and cook until fragrant.
- Reduce heat to medium, stir in tomato sauce and all spices, and mix well.
- Add drained chickpeas and frozen cauliflower, bring to a simmer, then cover and cook on low for 10-15 minutes.
- Remove lid, ensure the mixture has stopped simmering, then fold in yogurt and spinach, stirring until spinach wilts.
- Serve over rice or cauliflower rice, garnished with cilantro, lime, sesame seeds, or cashews.
Nutrition Facts (estimated)
Servings
6 servings
Calories
241
Total fat
6g
Total carbohydrates
35g
Total protein
15g
Sodium
567mg
Cholesterol
8mg
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