Vegetable Tikka Masala

• 分量: 4 servings
• 調理時間: 5 minutes
• 総時間: 30 minutes

材料

1 tbsp olive oil

1 medium onion (diced)

2 cloves garlic (minced)

1 tsp ginger paste

1.5 teaspoons garam masala

1 teaspoons ground cumin

1/2 teaspoon turmeric powder

1/2 teaspoon ground coriander (optional)

pinch pepper

800g canned chickpeas (drained and rinsed)

3/4 tsp salt (add more to taste)

400g tomato puree

1/2 cup water

1 cup full-fat coconut milk*

1 teaspoons brown sugar*

Cilantro for topping

basmati rice

naan

手順

In a large saucepan, add your olive oil and warm over medium heat. Cook the onions until soft (~ 3-4 minutes).

Add garlic and ginger paste and sauté for 1 minute until fragrant, then add garam masala, cumin, turmeric, coriander, and pinch pepper (NO SALT YET). Fry for about 30 seconds until fragrant, while stirring occasionally.

Pour in the tomato puree, chickpeas, water, and salt. Bring to a rapid simmer by turning heat up to high. Then turn heat down to med-low and simmer for about 20 minutes (covered), stirring occasionally until sauce thickens and becomes a deep brown red color.

Stir the coconut milk and brown sugar through the sauce.

Garnish with cilantro and serve with hot rice and fresh naan.

栄養

• カロリー: 212 kcal
• 脂肪総量: 16 g
• 飽和脂肪: 11 g
• 不飽和脂肪: 4 g
• ナトリウム: 479 mg
• 炭水化物総量: 17 g
• 食物繊維: 3 g
• 糖質総量: 8 g
• タンパク質: 4 g