Cauliflower Tikka Masala with Chickpeas

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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.
Breana Killeen
total:
20 mins
active:
20 mins
Servings:
4
Cauliflower Tikka Masala with Chickpeas

Ingredients

Directions

  • Heat oil in a large skillet over medium-high heat. Add cauliflower and salt; cook, stirring occasionally, until lightly browned, about 2 minutes. Add water; cover and cook until the cauliflower is tender, 3 to 5 minutes. Add chickpeas and sauce; cook, stirring occasionally, until hot, 1 to 2 minutes. Remove from heat and stir in butter. Serve topped with cilantro, if desired.

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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
© Copyright 2022 EatingWell. All rights reserved. Printed from https://www.eatingwell.com 05/23/2022
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