Vegan Chickpea Tikka Masala with Green Rice

23 40 589
Ingredients Minutes Calories
Prep Cook Servings
10 min 30 min 4
Vegan Chickpea Tikka Masala with Green Rice
Health Highlights
Chickpea Tikka Masala with Green Rice

Ingredients


2 cup Baby spinach (packed; (about 2 ounces); Green Rice)
1 medium pepper(s) Jalapeno pepper (jalape├▒o or serrano; seeded; deribbed, and roughly chopped; Green Rice)
1/4 large Yellow onion (roughly chopped; Green Rice)
2 clove(s) Garlic (roughly chopped; Green Rice)
2 tbsp Extra virgin olive oil (Green Rice)
1/2 tsp Sea salt, fine (Green Rice)
1 3/4 cup Water (divided; Green Rice)
1 1/2 cup Basmati rice, dry (long-grain, rinsed; Green Rice)
1 tbsp minced Ginger root (grated or minced; Chickpea Tikka Masala)
3 clove(s) Garlic (pressed or minced; Chickpea Tikka Masala)
1 tbsp Coriander, ground (Chickpea Tikka Masala)
1 1/2 tsp Cumin (ground; Chickpea Tikka Masala)
1/2 tsp Turmeric, ground (Chickpea Tikka Masala)
1 dash Cardamom, ground (Chickpea Tikka Masala)
1 dash Cinnamon (a pinch; Chickpea Tikka Masala)
1 dash Cayenne pepper (optional; if you like some heat; Chickpea Tikka Masala)
794 gm Diced tomatoes, canned (with liquid; can you fresh tomatoes; Chickpea Tikka Masala)
1 tbsp Extra virgin olive oil (Chickpea Tikka Masala)
3/4 large Yellow onion (finely chopped; Chickpea Tikka Masala)
1/2 tsp Sea salt, fine (Chickpea Tikka Masala)
426 gm Chickpeas, canned, drained (rinsed and drained; or 1 1/2 cups cooked; Chickpea Tikka Masala)
3/4 cup Coconut milk, sweetened (canned; or more if needed; Chickpea Tikka Masala)
1/2 cup Cilantro (coriander) (chopped fresh; plus more for garnish; Chickpea Tikka Masala)

Instructions


  1. To prepare the green rice: In a food processor or blender, combine the spinach, jalapeño, onion, garlic, olive oil, salt, and ½ cup of the water. Blend until smooth. Pour the mixture into a medium saucepan, reserving the food processor or blender bowl for later.
  2. Add the remaining 1 ¼ cups water to the pan and bring the mixture to a boil over high heat. Add the rice, reduce the heat to low, cover, and cook on a low simmer until the rice is tender and has absorbed all of the liquid, about 40 minutes. There will be a layer of green on top, so you’ll need to take off the lid and check underneath with a fork to be sure it’s done. (If the rice has absorbed all of the moisture but is still a little crunchy, add a couple more tablespoons of water and cook for a few minutes longer.) Once the rice is done, remove the pot from the heat and let the rice steam, covered, for 10 minutes.
  3. Meanwhile, to prepare the chickpea tikka masala: The tikka masala comes together quickly, so before you get started, prepare the ginger and garlic and place in a small bowl. In another small bowl, combine all of the ground spices (coriander, cumin, turmeric, cardamom, cinnamon, and cayenne, if using). Place both bowls near the stove so they are handy.
  4. Rinse out the food processor or blender bowl. Pour the tomatoes and their liquid into the food processor or blender and blend until smooth.
  5. In a large, nonreactive skillet or Dutch oven, warm the olive oil over medium heat until shimmering. Add the onion and salt. Cook until the onions are soft and translucent, 5 to 7 minutes. Add the ginger and garlic and cook until fragrant, about 1 minute. Add the ground spice mixture and cook, stirring constantly, until fragrant, about 30 seconds. Add the puréed tomatoes, chickpeas, coconut milk, and cilantro. Increase the heat to medium-high and bring to a simmer, then reduce the heat to low to maintain a gentle simmer. Cook, stirring occasionally, until the sauce thickens, about 20 minutes.
  6. Fluff the rice with a fork, stirring the green on top back into the rice, and season with additional salt if necessary (I always need at least ¼ teaspoon more). Season the tomato mixture with additional salt until the flavors really sing (again, I always need at least ¼ teaspoon more). If necessary, add another splash of coconut milk to mellow the spices.
  7. To serve, spoon the rice into individual bowls and top with the chickpea masala. Finish the bowls with a light sprinkle of chopped cilantro. If you have leftovers, store the rice and masala separately. Leftover masala is also great with warm whole-grain naan.

Nutrition Facts

Per Portion

Calories 589
Calories from fat 140
Calories from saturated fat 25.7
Total Fat 15.6 g
Saturated Fat 2.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.6 g
Monounsaturated Fat 8.4 g
Cholesterol 0
Sodium 1002 mg
Potassium 1028 mg
Total Carbohydrate 102 g
Dietary Fiber 13.0 g
Sugars 7.4 g
Protein 17.2 g

Dietary servings

Per Portion


Grain 2.0
Meat Alternative 0.6
Vegetables 3.7

Energy sources


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