Plant-Based

TIKA MASALA

Recipe from Michele Leao at Healthy Table By Us

Ingredients:

• 2 tablespoons ghee or coconut oil
• 1 large onion, diced
• 1 yellow bell pepper deseeded and finely chopped
• 1 teaspoon cumin seeds
• 3  garlic cloves, minced
• 1 tablespoon ground coriander ( optional)
• 1 1/2 teaspoons turmeric
• 2 teaspoon garam masala
• 1 teaspoon cayenne
• 1 teaspoon red crushed pepper
• 1 carrots, diced ( or any other vegetable of your preference, like cauliflower florets, sweet potato, zucchini)
• 1 can diced tomatoes, with juices
• 1 can chickpeas, drained and rinsed
• 1 can coconut milk (full or low fat – cream is ok too)
• Salt and Pepper to taste

Instructions:

1. In a large pot, heat ghee or coconut oil over medium heat, add spices (cumin, turmeric, garam masala, cayenne, red crushed pepper), and cook for one minute (or until nice and fragrant).
2. Add onions, cook for 5 minutes, or until onions are browned around the edges. Add the yellow pepper and garlic, cook 2-3 minutes more.
3. Add carrots and mix well with all ingredients.
4. Add chickpeas.
5. Add tomatoes and cook until they breakdown a bit (about 4 minutes). Add coconut milk, stir to combine, and bring to a gentle simmer, stirring occasionally.
6. Simmer, covered, for 25 to 30 minutes over low heat, stirring occasionally. Season with Salt and pepper to your preference.

Serving Suggestion:

• Serve atop rice, cilantro lime cauliflower rice, quinoa, couscous, or vegan naan.
• Add fresh toppings like sliced tomatoes and fresh chopped cilantro.

Every month, the ReShape app is updated with NEW seasonal recipes and a themed daily workout plan (May is ab month, and there’s still time to join in on the fun)! Of course, the new updates are in addition to the library of over 75 video and audio routines, a daily meal plan, and over 100 recipes….see below! 

Today’s Tikka Masala recipe is a taste of one of the NEW ReShape recipes that were added in May.

This Indian food staple got a plant based makeover by swapping chickpeas instead of chicken. The lush tomato-based sauce will give you all the comfort feels without heavy ingredients.

NEW Recipe… Tikka Masala 

This plant-based version of the classic dish tastes indulgent, but is actually packed with healthy, nutrient-filled ingredients from peppers to turmeric to carrots and beyond.

Don’t be intimidated… it’s actually pretty simple and quick to make. The part that takes the longest is waiting at the end for the flavors to simmer together. Make sure to not rush the simmer step! You’ll want to keep the temperature low so the coconut milk doesn’t curdle.

You can make this Tikka Masala your own by adjusting the spice level to your pallet. Serve on top of rice, and garnish with cilantro.