Recipe: Skinny Chickpeas with Tikka Masala Sauce

Skip the Indian restaurant, you can make this delicious recipe any time you are craving a vegetarian Tikka Masala.


2 tbsp canola oil or unsalted butter
1/2 red onion, finely chopped
1 tbsp fresh ginger, grated
3 cloves garlic, minced
1 1/2 cups crushed tomatoes (from a can)
1 cup light coconut milk
1 tbsp cumin
1 tbsp garam masala
1 tsp tumeric
2 tsp chili powder
juice from 1/2 lemon (1 tbsp)
salt and pepper to taste
1 (15 ounce can) chickpeas, rinsed and drained
freshly chopped cilantro for garnish
basmati rice or naan for serving


Heat the oil or butter in a large cast iron skillet over medium heat. Sauté the onion for 3 minutes, add the ginger, cook another 3 minutes until onions are golden brown. Add the garlic, cook another minute then add the tomatoes, coconut milk, spices and lemon juice. Bring to a simmer and cook about 10 minutes, stirring well. Taste the sauce and season with salt and pepper to your liking.

At this point you can puree the sauce in a food processor or blender…or not. Just depends if you prefer a silky smooth sauce. If you pureed it, return the sauce to the skillet. Add in the chickpeas and heat over medium heat until simmering.

Top with fresh cilantro & serve immediately with rice of naan.

~ Marla Meridith