Vegan Chickpea Tikka Masala with Pineapple

Vegan Chickpea Tikka Masala with Pineapple

Health Rating
Prep Cook Ready in Servings
15 min 15 min 30 min 8

Ingredients


1 cup Basmati rice, dry
1 1/2 cup Vegetable stock/broth, low sodium
1 tbsp Butter, vegan
3 tbsp Extra virgin olive oil
1 large Yellow onion (diced)
3 clove(s) Garlic (thinly sliced)
1 tbsp Garam masala
2 tsp Cumin
2 tsp Cilantro (coriander)
2 tsp Tikka masala
1 tsp Ginger, ground
2 tsp Paprika
1 1/2 tsp Turmeric, ground
1/8 tsp Cayenne pepper
1 pinch Salt and pepper
2 can (15oz) Chickpeas, canned, drained (rinsed)
2 cup Marinara pasta sauce
1 can(s) (15oz) Coconut milk
2 tsp Cornstarch (or arrowroot powder)
1 fruit Pineapple (cut lengthwise, meat scooped out)
1/4 cup Cilantro (coriander) (chopped, for garnish)

Instructions


Prepare the rice first. Place 1 cup of rice, 1 1/2 cup water or vegetable broth, and 1 tbsp of vegan butter in a pot. Bring to a boil.

Cover with a tight fitting lid, reduce heat to low simmer, and cook 15 minutes.

Remove from heat, with lid on, and let steam for 10 minutes. When ready fluff with a fork.

For the Vegan Chickpea Tikka Masala, start with adding the extra virgin olive oil in a large pan over medium heat. Throw in chopped onions, garlic, and a dash of salt. Let cook until onions and garlic are translucent and tender. Add all spices, marinara sauce, chickpeas, and let marinate for about 2 minutes before adding the coconut milk.

In a separate bowl whisk together coconut milk and cornstarch. Stir this mixture into the pot.

Once everything is mixed well together, let it boil, then lower to a simmer for 10-15 minutes, stirring occasionally.
Taste and adjust seasonings if needed.

Spoon rice to one side of the pineapple bowl and the chickpea tikka masala to the other side of the pineapple bowl.

Top with fresh chunks of pineapples and sprinkle with cilantro.

Serve immediately and enjoy!

Nutrition Facts

Per Portion

Calories 500
Calories from fat 205
Calories from saturated fat 111
Total Fat 22.8 g
Saturated Fat 12.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 7.2 g
Cholesterol 1.3 mg
Sodium 550 mg
Potassium 603 mg
Total Carbohydrate 62 g
Dietary Fiber 10.3 g
Sugars 14.8 g
Protein 12.2 g

Dietary servings

Per Portion


Fruit 0.7
Grain 0.7
Meat Alternative 0.6
Vegetables 1.1

Energy sources


Pygal49%467.7221369821993192.78885023658141%297.02168050570594223.5422667968550510%353.55770773541326111.3288121287012249%41%10%CarbohydratesFatProtein
Recipe from:
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