Vegetarian Tikka Masala

• porcje: 6 servings
• czas aktywny: 15 minutes
• całkowity czas: 45 minutes

Składniki

2 tablespoons olive oil

1 yellow onion diced

1 large carrot (chopped)

2 tablespoons tomato paste

1 tablespoon freshly grated ginger

4 cloves garlic minced

2 teaspoons garam masala

2 teaspoons ground turmeric

1 teaspoon chili powder

1/2 teaspoon paprika

1/2 teaspoon cumin

1/4 teaspoon cayenne pepper

1 cauliflower cut into florets

3/4 cup vegetable broth

800g diced tomatoes

1 large can (400g) chickpeas, rinsed and drained

25cl coconut milk

1 tablespoon fresh lemon juice

1/4 cup chopped fresh cilantro leaves optional

Basmati rice and naan bread for serving (optional, and serve)

Wskazówki

In a large skillet or pot, heat the oil over medium heat. Add the onion and carrot and cook until tender, about 5 minutes.

Stir in the tomato paste, ginger, garlic, garam masala, turmeric, chili powder, paprika, cumin, and cayenne pepper and cook until well combined, 1 to 2 minutes. Stir in the cauliflower florets, diced tomatoes, and vegetable broth. Bring to a boil; reduce the heat and simmer for 20 minutes, stirring occasionally, or until the cauliflower is tender and sauce has thickened.

Stir in the chickpeas, coconut milk and lemon juice and cook until heated through, about 5 minutes. Garnish with cilantro. Serve warm with rice and naan, if desired.

Wartości Odżywcze

• Kalorie: 133 kcal
• Tłuszcz Całkowity: 9 g
• Tłuszcz Nasycony: 4 g
• Sód: 368 mg
• Węglowodany Całkowite: 12 g
• Błonnik Pokarmowy: 3 g
• Cukry Całkowite: 5 g
• Białko: 2 g