Cauliflower Tikka Masala with Chickpeas

Cauliflower Tikka Masala with Chickpeas

I

n 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.

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.

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 16% DV; carbohydrates 26.3g 9% DV; dietary fiber 6.6g 26% DV; sugars 4.1g; fat 15.9g 24% DV; saturated fat 9g 45% DV; cholesterol 15.7mg 5% DV; vitamin a iu 526.8IU 11% DV; vitamin c 59.3mg 99% DV; folate 81.9mcg 21% DV; calcium 88.7mg 9% DV; iron 1.8mg 10% DV; magnesium 28.5mg 10% DV; potassium 376.9mg 11% DV; sodium 673.2mg 27% DV; thiamin 0.1mg 7% DV.
Exchanges: 

2 Fat, 1 1/2 Starch, 1 Vegetable, 1/2 Lean Protein

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