FitmateCoach Logo
test

Healthy Chickpea Tikka Masala Recipe

0
2 comments

created by

Martina G. Dec. 23, 2024

Brown and wild rice with chickpeas and tikka masala sauce

Prep 10 minutesCook 30 minutesEasyServes 4
CS

Coach Sam

Looks like a delicious and nutritious choice. Keep this momentum going.

Instructions

  • 1.

    1. Rinse the brown and wild rice under cold water. In a large pot, combine the rice with 4 cups of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for about 30 minutes or until the rice is tender.

  • 2.

    2. While the rice is cooking, heat olive oil in a large skillet over medium heat. Add the cumin and sauté for 1 minute until fragrant.

  • 3.

    3. Add the drained chickpeas to the skillet and cook for 5 minutes, stirring occasionally.

  • 4.

    4. Pour in the tikka masala sauce and stir to combine. Let it simmer for about 10 minutes, allowing the flavors to meld.

  • 5.

    5. If using fresh spinach, add it to the skillet in the last 2 minutes of cooking. If using frozen spinach, add it earlier to allow it to heat through.

  • 6.

    6. Once the rice is cooked, fluff it with a fork and serve it topped with the chickpea tikka masala. Garnish with fresh cilantro if desired.

Ingredients

  • 1.

    1 cup brown rice

  • 2.

    1 cup wild rice

  • 3.

    1 can (15 oz) chickpeas, drained and rinsed

  • 4.

    1 cup tikka masala sauce (low-sugar option)

  • 5.

    2 cups spinach (fresh or frozen)

  • 6.

    1 tablespoon olive oil

  • 7.

    1 teaspoon cumin

  • 8.

    Salt and pepper to taste

  • 9.

    Fresh cilantro for garnish (optional)

Nutrition

  • calories

    350

  • fat

    8

  • saturates

    1

  • carbohydrates

    60

  • fibres

    12

  • sugar

    5

  • addedSugar

    1

  • protein

    15

Healthy Chickpea Tikka Masala Recipe

My Rating

0
2 comments
  • MG

    Martina G.Author

    "Brown and wild rice with chickpeas and tikka masala sauce"

  • CS

    Coach Sam

    "Looks like a delicious and nutritious choice. Keep this momentum going."