Cauliflower Tikka Masala with Chickpeas
In this vegetarian riff on a popular Indian dish, we swap in cauliflower and chickpeas for the chicken in tikka masala. The cauliflower's nooks and crannies are particularly good at soaking up all the intense flavors of the sauce. Serve over rice for an easy healthy dinner that's ready in just 20 minutes.
A portrait of Breana Killeen, M.P.H., RD
Source: EatingWell Magazine, September 2019
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Recipe Summary
Nutrition Profile:
Ingredients
Directions
Tips
Tip: Keep Indian simmer sauces--such as tikka masala and Madras curry--in your pantry for a meal that's ready faster than you can order takeout. You can turn just about any vegetable or protein into a saucy dish like this one, or brush the sauce on chicken or steak before it hits the grill.
Nutrition Facts
Serving Size:
1 1/4 cups each Per Serving:
268 calories; protein 7.8g; carbohydrates 26.3g; dietary fiber 6.6g; sugars 4.1g; fat 15.9g; saturated fat 9g; cholesterol 15.7mg; vitamin a iu 526.8IU; vitamin c 59.3mg; folate 81.9mcg; calcium 88.7mg; iron 1.8mg; magnesium 28.5mg; potassium 376.9mg; sodium 673.2mg; thiamin 0.1mg.
Exchanges:
2 fat, 1 1/2 starch, 1 vegetable, 1/2 lean protein
