All the flavor without the meat. If you’re looking for a comforting summer meal that’s packed with delicious spices and meets your plant-based needs, this one’s for you. We teamed up with Nikki Elisheva of My Sweet Belly to share her recipe for a classic masala dish done the ~vegetarian~ way.
“Chana masala is an Indian term used to describe a chickpea curry. This dish is very warming and can have many healing benefits. The superfood highlight here is turmeric thanks to its anti-inflammatory properties. The chickpeas are also a good source of plant-based protein,” Nikki shares. Enjoy on a chilly summer night or for your next dinner party.
Learn the step-by-step instructions for the plant-based tikka masala dish and side of seasoned rice.
Plant-Based Tikka Masala and Healing Spiced Rice
Recipe Type:Lunch/Dinner
Dietary Info:Plant-Based/Vegan/Gluten-Free/Nut-Free/Can Be Keto
Serving Size:2
Prep Time:10 minutes
Cook Time:Under 30 minutes
Total Time:40 minutes
Ingredients:
For Spiced Rice:
*This can be keto by cooking and adding spices to cauliflower rice
1.5 cups water (can also use bone broth for extra creamy consistency)
Coconut oil or grass-fed butter or ghee
1 cup jasmine rice
Turmeric (to taste)
Cumin (to taste)
Fennel seed (to taste)
For Chana Masala:
1 tablespoon oil (coconut oil or vegetable oil)
1 sweet onion, finely chopped
2 teaspoons minced garlic
1 teaspoon ginger, peeled and grated
1 jalapeño (remove seeds), thinly sliced
2 tablespoons garam masala
1 teaspoon turmeric
1 teaspoon cumin
1 teaspoon pink salt
1 teaspoon black pepper
2 1/2 cups fresh tomato, diced (can also use canned for shorter prep)
15 oz chickpeas, drained and rinsed (2 cans)
1/2 cup water
1/2 lemon, juiced
1/4 cup fresh cilantro, chopped
Instructions:
For Spiced Rice:
1. Bring water or broth to a boil in a small pot.
2. Add the rice and butter of choice. Cover and reduce to simmer for 20 minutes.
3. Once the rice is done, stir in spices until desired flavor.
4. Serve with the masala.
For Chana Masala:
1. Heat your choice of oil in a medium-size pot and add onion. Cook until the onion becomes translucent.
2. Add garlic, ginger, and jalapeño to the pot and continue to cook on medium heat.
3. After about 3 minutes, add garam masala, turmeric, cumin, salt, and pepper and cook for another few minutes, until fragrant (2-3 minutes).
4. Add tomatoes to the pot and cook down until a gravy-like consistency.
5. Add ingredients to a food processor and process until roughly pureed. *If you don’t have a food processor, proceed to the next step by adding chickpeas and water to the pot and let it simmer.
6. Take ingredients from the processor and place back in the pot. Add the chickpeas and water. Bring to a simmer and cover with a lid. Cook for about 15 minutes, stirring occasionally.
7. Add lemon juice and chopped cilantro and stir (about 1-2 minutes until the cilantro is soft and bright green).
8. Serve with spiced rice, and enjoy!
Nikki Elisheva is a three-times-published medical author, with an MBA and BS in Biology and Chemistry and a knack for picking up on the latest health trends. She spends a lot of her time developing delicious recipes and consulting with restaurants in Miami Beach. She is currently working on the publication of her first cookbook. For more tropical vibes, see her Instagram @MySweetBelly.
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