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Healthy Recipes For Dinner: Vegan Tikka Masala
The best healthy recipes for a dinner menu are tasty, nourishing, and can be pulled off - without breaking a sweat. Assembling meals for your family doesn't have to feel overwhelming.
Ingredients
- 17 asparagus, 300 grams, washed, trimmed, and cut into medium pieces
- ¼ cup creamed coconut, pure
- ¼ cup water, hot, to mix with coconut cream
- 2 cups chickpeas, cooked, drained, unsalted
- 1½ tsp olive oil, extra virgin
- 1 tsp cumin seeds
- 1 bay leaf, large
- ¼ tsp asafoetida
- 1 cup tomato passata, thick couli style, no added sugar
- ¼ tsp turmeric
- ½ tsp salt, sea salt
- 3 green chillies, large, washed, finely chopped
- 1½ cup cilantro, fresh, washed, finely chopped, including the stems
- ½ lime, freshly squeezed juice
Instructions
- Prepare the coconut sauce by mixing together the coconut cream and water. Set it aside.
- Make the tikka masala sauce by heating olive oil on medium heat
- Add cumin, bay leaf and asafoetida. Once the cumin seeds release their flavour, add the tomato sauce. Due to spluttering, you will need to reduce the heat at this point
- Stir in the coconut sauce along with turmeric.
- Add the asparagus and chillies and mix thoroughly to coat the pieces with the tikka masala sauce. Cover and cook for about 5-6 minutes. You want the asparagus pieces to be slightly crunchy and not mushy
- Finally, add chickpeas along with fresh cilantro and salt, cover and cook for an additional 2-3 minutes and finish with lime juice
Notes
- For the tikka masala sauce, use pure creamed coconut. This results in a luscious dry-style consistency.
- Use hot water to make the coconut sauce. It helps to dissolve the creamed coconut quickly and easily.
- Simmer and cook the tikka masala on low heat, giving the flavours time to come together to create a flavour-packed dish.
- Make sure to drain chickpeas well before adding them to the vegan tikka masala. Excess water will make the sauce watery.
- If you want a bit more of a saucy curry, add 1/2 cup of water when cooking the asparagus.
Nutrition Information:
Calories: 300kcal (15%)Carbohydrates: 35g (12%)Protein: 11g (22%)Fat: 14g (22%)Saturated Fat: 10g (50%)Polyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 470mg (20%)Potassium: 812mg (23%)Fiber: 10g (40%)Sugar: 10g (11%)Vitamin A: 954IU (19%)Vitamin C: 13mg (16%)Calcium: 84mg (8%)Iron: 5mg (28%)
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It's perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
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