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Vegan Chickpea and Veggie Tikka Masala
This vegan tikka masala is the perfect well rounded meal! It's easy to make, filled with delicious veggies and is protein rich from the perfectly texture crispy chickpeas.
Course
Main Course
Cuisine
Indian
Diet
Gluten Free, Vegan, Vegetarian
Prep Time
5
minutes
minutes
Cook Time
35
minutes
minutes
Total Time
40
minutes
minutes
Servings
4
Calories
521
kcal
Author
Sophia DeSantis
Ingredients
1
cup
broccoli
, cut into bite sized pieces
1
cup
green beans
, cut into pieces
1
cup
mushrooms
, cut into fourths
1
cup
chopped red onion
1 ½
cups
chickpeas
, drained and rinsed (about one 15 ounce can)
2
cups
ready cooked rice
, I used the ready rice by Maya Kaimal
1
cup
cooked riced cauliflower
, optional (I used frozen)
½
cup
tikka masala sauce
, plus more to drizzle over the top (I used the Maya Kaimal brand)
Cilantro
, optional for garnish
Lime wedges
, optional for garnish
US Customary
-
Metric
Instructions
Preheat oven to 450 degrees.
Mix veggies with ¼ cup tikka masala sauce and put on a parchment lined cookie sheet.
Mix chickpeas with ¼ cup tikka masala sauce and put on another parchment lined cookie sheet.
Bake veggies for 20-25 minutes. Bake chickpeas for 30-35 minutes.
Mix rice and cauliflower rice together, if using.
When done serve the chickpeas and veggies over the rice and top with more tikka masala sauce. Garnish with lime and cilantro if using.
Notes
You can use any other veggies you like, see post for ideas. Just make sure total amount is around the same.
You can make your own tikka masala, but I like using this one for a very quick and easy dinner.
You can also cook your own rice, but this ready rice made this dinner super fast.
Nutrition
Calories:
521
kcal
|
Carbohydrates:
104
g
|
Protein:
16
g
|
Fat:
6
g
|
Saturated Fat:
1
g
|
Sodium:
178
mg
|
Potassium:
670
mg
|
Fiber:
9
g
|
Sugar:
9
g
|
Vitamin A:
348
IU
|
Vitamin C:
47
mg
|
Calcium:
95
mg
|
Iron:
3
mg