Chickpea Tikka Masala

Can I just say, “Oh my gosh?” It was probably over 10 years ago that I first tried Indian food. Let’s just say I wasn’t well versed in ethic cultures or their food. Since that moment in time, I’ve been hooked. As a matter of fact, I would say that Indian is one of my favorite go to foods. Lately, i’ve had a desire to prepare Indian cuisine, and I’ve search and tried quite a few recipes.

Recently, I had guests and decided to serve a few Indian dishes. Of the three I served, this one stole the show. Frankly, I think it’s the heavy cream combined with the spices that give this dish an A+ . Everyone agreed this is a keeper. I found there to be a lot of sauce, which I like. But if you prefer less sauce, just add more chickpeas.

Chickpea Tikka Masala

Ingredients:

• 4 TBSP clarified butter

• 2 small onions, finely diced

• 1 ½ TBSP garlic, finely grated

• 1 TBSP ginger, finely grated

• 1 ½ tsp garam masala

• 1 ½ tsp ground cumin

• 1 tsp turmeric powder

• 1 tsp ground coriander

• 14 oz can tomato sauce

• 1 tsp ground red chili powder

• 1 tsp pink salt

• 1 ¼ cup heavy cream

• 2 14 oz. cans chickpeas, rinsed and drained

• ¼ cup water

• 4 TBSP fresh cilantro for garnish

 Directions:

1. Melt clarified butter in a medium sized pot over medium heat.  Add onions and sauté until soft.

2. Add garlic and ginger.  Continue to saute for 1 minute until fragrant, the add garam masala, cumin, turmeric and coriander.  Stir for about 20 seconds, until fragrant.

3. Pour in the tomato sauce, chili powder and salt.  Let simmer for about 10-15 minutes, stirring occasionally until the sauce thickens and becomes a deep brown/red color.

4. Stir in cream and chickpeas.  Continue cooking until sauce is thick and bubbling.  Add water, if needed to thin.

5. Garnish with cilantro and serve over rice.

Curried Mung Beans

My southern upbringing did not expose me to mung beans. Although they are called a “bean,” they are actually an edible seed in the legume family. Today, I was craving some flavorful Indian food, and I saw this recipe. I’ve had these mung beans for sometime, so today is the day to use them. I used sprouted mung beans, and found that I did not need to use as much water as the original recipe called for.

I was amazed at the nutritional benefits of these little guys. One cup (7 ounces or 202 grams) of boiled mung beans contains:

• Calories: 212

• Fat: 0.8 grams

• Protein: 14.2 grams

• Carbs: 38.7 grams

• Fiber: 15.4 grams

• Folate (B9): 80% of the Reference Daily Intake (RDI)

• Manganese: 30% of the RDI

• Magnesium: 24% of the RDI

• Vitamin B1: 22% of the RDI

• Phosphorus: 20% of the RDI

• Iron: 16% of the RDI

• Copper: 16% of the RDI

• Potassium: 15% of the RDI

• Zinc: 11% of the RDI

• Vitamins B2, B3, B5, B6 and selenium

These beans are one of the best plant-based sources of protein. They are also a powerful antioxidant, have anti-fungal and antimicrobial benefits. They have been known to help lower blood glucose levels and blood pressure. I have to admit, the spice combination in this dish is to die for. It makes for a happy palate!

Curried Mung Beans

Ingredients:

• 2 tsp sunflower oil

• 1 tsp cumin seeds

• 4 cloves garlic, chopped

• 1-inch knob of ginger, chopped

• 1 TBSP ground coriander

• 1 tsp Garam Masala

• 1/2 to 3/4 tsp cayenne

• 1/2 tsp ground turmeric

• 1 1/2 cups chopped tomatoes

• 1 cup sprouted mung beans (if using whole, soak for an hour or overnight)

• 2 cups water

• 1 - 1 1 /2 tsp salt

• 1 cup coconut milk

• 1/4 cup chopped cilantro, for garnish

• 1 tsp lemon juice, for garnish

Directions:

1. Heat the oil in a large skillet over medium heat. When the oil is hot, add the cumin seeds. Cook until the seeds change color, about 1 minute. Blend the garlic, ginger, coriander, garam masala, cayenne, and turmeric with 2 tablespoons of water. Add the blended mixture to the skillet. Cook until fragrant, about 2 minutes. Puree the tomatoes in the same blender, then add the tomato puree to the skillet. Cook for 5 minutes.

2. Add the mung beans to the skillet. Add the 2 cups of water. Mix well, cover, and bring to a boil. Cook for 6-8 minutes. Reduce heat to low-medium and cook until the mung beans are tender, 30-40 minutes, stirring once about halfway through. (If using non-sprouted, will need to add 1-2 cups additional water)

3. Add the salt and coconut milk. Mix well, cover, and cook for 10 minutes. Taste, and adjust salt and spice. Cook uncover for a few minutes until desired consistency is reached. Garnish with cilantro and lemon juice.

Serve with rice and naan bread.

Adapted from Vegan Richa's Indian Kitchen