Chickpea Tikka Masala

Tikka Masala is a classic Indian dish so popular in America and around the world. In United Kingdom, for example, it's the second most favorite foreign dish, after Chinese Stir Fry. It's usually made with chicken, but making it with chickpeas (also called garbanzo beans) doesn't make it any worse. Plus chickpeas are so cute you can hardly resist them. You get tremendous health benefits when you add them to your regular diet. They are a great way to substitute meat on your meatless days. Chickpeas are a great source of fiber, folate, copper, and iron. They keep you full and satisfied longer which will help you to lose weight.

This version of Chickpea Tikka Masala is not spicy. I'm a big wuss when it gets down to spice. If you want to spice it up, I suggest using red chili powder and serrano peppers. If you, like me, can't handle the spice, consider leaving out the jalapeno. Jalapenos have a great taste and, depending on the time of the year, different level of hotness. This time I got an especially hot jalapeno and it made my Tikka Masala a little more spicy than I usually like it. But once again, I'm a wuss.

Serves 4

• 1 tbsp vegetable oil
• 1/2 medium onion, finely chopped
• 1 japaleno pepper, diced (optional)
• 6 oz can tomato paste
• 1/2 tsp garam masala 
• 1/2 tsp cumin
• 1 tsp paprika
• 2 tsp ginger paste
• 2 15-oz cans chickpeas, drained
• 1 28-oz can diced tomatoes (with liquid)
• 1/2 cup Greek yogurt (or vegetable broth for a fully plant-based version of the dish)
• 1/2 cup fresh cilantro, minced

1. Heat oil in a large skillet over medium heat. Add onions and saute until translucent, about 5 minutes. Add jalapeno (if using), tomato paste, garam masala, cumin, paprika, and ginger paste. Heat through.

2. Add chickpeas and diced tomatoes. Stir everything well and continue cooking for 7 more minutes. Add Greek yogurt (or vegetable broth). Heat through and remove from the heat.

3. Serve over Basmati rice garnished with fresh cilantro.