20-Minute Chickpea Tikka Masala Recipe

• 份量: 4 servings
• 准备时间: 5 minutes
• 总时间: 20 minutes

配料

1 Tbsp olive oil (15 mL)

1 white onion (chopped, about 1 cup)

4 cloves garlic (minced)

2 Tbsp fresh grated ginger

1 Tbsp garam masala

2 tsp each cumin, ground coriander seed, turmeric, smoked paprika

1 tsp salt

2 15-oz cans chickpeas (drained, 425 g cans)

2 15-oz cans tomato puree (425 g cans)

1 14-oz can full-fat coconut milk (400 g)

Serve with: rice, sliced naan, cilantro

步骤

Saute: Heat 1 Tbsp olive oil in a large pot over medium heat. Add 1 white onion, 4 cloves garlic, and 2 Tbsp fresh grated ginger, and cook until soft and fragrant, about 3 minutes. Add 1 Tbsp garam masala, 2 tsp each cumin, ground coriander seed, turmeric, smoked paprika, and 1 tsp salt and continue cooking for 2 minutes.

Combine: Add 2 15-oz cans chickpeas,2 15-oz cans tomato puree, and 1 14-oz can full-fat coconut milk. Cover and cook, stirring occasionally, until hot and simmering.

Serve: Serve hot over a mound of rice with sliced naan, optionally garnishing with fresh cilantro.

营养

• 每份大小: 1 serving (does not incl
• 卡路里: 526 kcal
• 总脂肪: 24.3 g
• 饱和脂肪: 16.9 g
• 钠: 1198 mg
• 总碳水化合物: 69.9 g
• 膳食纤维: 14.7 g
• 总糖: 14.1 g
• 蛋白质: 15.1 g