This healthy plant-based Chickpea Tikka Masala is an easy one-pot recipe that’s made with clean, real food ingredients and is ready in under 20 minutes! It’s perfect served alone or over rice, and is freezer-friendly, vegan, gluten-free, dairy-free, nut-free, and Medical Medium ®compliant. { Plant-Based | Vegan | Gluten-Free | Dairy-Free | Soy-Free | Oil-Free | Nut-Free | Medical Medium® Compliant }
Add the ingredients for the saute' to a large saucepan and saute' on medium heat for 2-3 minutes, until the onions are soft.
Add all the spices and stir until well combined.
Add the first add-ins:
Add the first add-ins to the saucepan and stir until well combined.
Bring the mixture to a boil then reduce heat to low-medium and let it simmer for about 10-15 minutes.
While the stew is simmering, mash some or all of the chickpeas on the side of the saucepan with a fork and it will thicken the mixture.
Add the second add-in:
After the stew has simmered, add the entire can of coconut milk and stir until well combined.
Taste and adjust the seasonings to your preference.
Let it simmer on low heat for another 5 minutes before serving.
Optional:
If you choose to make this meal with organic white rice, you can prepare it while the stew is simmering, according to the package instructions.
Garnish with chopped green onions or fresh cilantro.
Notes
Chickpeas. Here's a couple of helpful tips for the chickpeas:
You will need to drain and rinse the chickpeas before adding them in the recipe. If possible, try to buy organic chickpeas in a BPA-free can.
While the stew is simmering, take the back of a fork and smash about 3/4 of the chickpeas along the sides of your saucepan. This will thicken the stew and, at the same time, leave some unmashed chickpeas behind.
Vegetable Broth: You can use "salted" or "low-sodium" vegetable broth, just make sure the brand you use doesn't contain citric acid. Keep in mind that you may need to adjust the amount of added salt in the recipe depending on whether you use "salted" or "low-sodium" vegetable broth. If you don't need the recipe to be oil-free, you can substitute with (1) tablespoon of pure avocado oil or organic extra-virgin olive oil.Cayenne Pepper. You can reduce or omit this spice if you don’t like spicy foods or will be serving this dish to children.Tomatoes: Fresh organic tomatoes will taste best but if you are in a bind, you can use canned or jarred organic diced tomatoes. Make sure the canned tomatoes are in a BPA-free can and that both are citric acid-free to be 100% Medical Medium compliant.Himalayan Pink Salt. This is my salt of preference but you can always substitute it with sea salt.Optional Rice: If you will be serving rice with this dish, begin preparing it while the stew is simmering either a regular stove-top method or with an Instant Pot. Or even easier...use cauliflower rice!Serving Size: This recipe will make approximately 6 cups of soup. Nutritional information is for 1 1/2 cups which is (1) serving.