Saucy and spicy is the best way to describe this vegetarian tikka masala! This easy vegetarian dish ditches the meat without losing the flavor!
This vegetarian tikka masala is a great way to kick off the year.
January is all about cutting the fat. We cut the fat out of our budget after all the holiday expenditures, we cut the fat out of our schedules; the holiday kept us crazy busy, now we hunker down and focus on new priorities and obligations. And lastly, we all work hard to cut the fat out of our diets. After all the holiday parties and the food and drinks served at each party, we ALL need to change our diets and to hit the gym.
Most gym regulars dread January. The new year brings an influx of shiny new faces hogging the equipment and taking space up in all the classes. I for one, love the newbies. Their expressions are both eager and timid. I once stood where they stand now. I remember trying new classes and being terrified of each one. I set up in the back of the classes hoping no one would notice my uncoordinated fumbling. My only hope was that I could keep going long enough to not make a fool out of myself (and to not pass out from exhaustion). By the end of the day I was sore, weak and humbled. But each day I came back. I tried new classes and eventually I made my way to the front of each class handling more weights than I did the prior week.
Each shiny new face needs an encouraging smile and patience. We are all in this rat race of keeping fit and healthy together.
About vegetarian tikka masala
As far as diet goes, this vegetarian tikka masala goes right along with that new exercise plan! This dish is lean, wholesome and simple. I love when chickpeas make an appearance in my meals, they have protein, fiber and can “beef” up any dish by adding sustenance, texture and flavor. This quick vegetarian curry is great main meal example and this easy grilled salmon recipe with chickpea salsa is great example of a side dish where chickpeas really steal the show. The chickpeas replace chicken in this tikka masala, but I promise you won’t miss the animal protein! Mushrooms and peppers along with tomatoes bulk up this dish and support the spice that is stirred in. Serve this dish over rice and add yogurt and cilantro to balance the flavors and acidity. This meal is a keeper and not just in fat cutting season, but all year long!
- 2 teaspoons olive oil
- ¼ cup diced onions
- ½ teaspoon chopped fresh ginger
- 3 cloves minced garlic
- 2 14 oz can chickpeas rinsed and drained
- 2 teaspoons Garam Masala
- 1 teaspoon salt
- 1 cup chopped mushrooms
- ¼ cup diced yellow pepper
- 3 tablespoon tomato paste
- ½ teaspoon turmeric
- ½ teaspoon red pepper flakes (or to taste)
- 2 14 oz cans petite diced tomatoes
- 1 cup water
- In a large, deep skillet heat oil over medium heat. Add onions and cook for 3 minutes or until soft; stir in garlic and ginger, cook another minute.
- Add chickpeas to skillet, stir. Season mixture with Garam Masala and salt.
- Add mushrooms and peppers, stir and cook another 3-4 minutes or until vegetables are soft.
- Stir in tomato paste, turmeric, and pepper flakes. Add diced tomatoes and water, reduce heat and simmer for 20 minutes or until slightly thick.
- Serve masala over rice, top with yogurt and cilantro if desired.
Amount Per Serving Calories 367Total Fat 9gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 5gCholesterol 0mgSodium 1258mgCarbohydrates 60gFiber 19gSugar 16gProtein 18g