Garbanzo Bean Tikka Masala


Garbanzo Bean Tikka Masala

Tikka masala is a dish containing a protein in a creamy sauce flavored with spices that can come together fairly quickly, especially if your protein is the garbanzo beans (chickpeas).


Garbanzo beans offer a substantial source of protein in addition to high amounts of folate (vitamin B9) and manganese. These legumes also provide iron, phosphorus, magnesium, zinc, and fiber too!


However, it may be the spices in this dish that are the real stars. The cumin, coriander, cinnamon, cardamom, black pepper, and turmeric contain numerous phytonutrients with powerful antioxidant properties while they support digestion and stabilize blood sugar levels (cinnamon).


Here are the ingredients that I used in this dish:


2 tablespoons of avocado oil, 1 red onion (diced), 4 garlic cloves (minced), 1 teaspoon (each) coriander, cardamom, black pepper, 1 tablespoon (each) cumin, cinnamon, and turmeric, 1 (2 inch) piece of ginger (grated), 1 jalapeno (diced), 2 cans garbanzo beans (drained), 1 can diced tomatoes, 1 can coconut cream, 1 tablespoon tomato paste, and fresh cilantro for garnish.
Note: for the spices – remember, you can adjust the amounts to your taste preference.

We had black rice cooked (leftovers from the night before), so we paired the tikka masala dish with the rice and some homemade cassava crackers.


You can find another take on this dish here.

Cedar Park, Texas 78613

tlouedwards4@gmail.com

Teresa Edwards

MS in Holistic Nutrition

Certified Holistic Nutritionist

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