Nutrition balance score
Good
Glycemic Index
51
Low
Glycemic Load
37
High
Nutrition per serving
Calories484.5 kcal (24%)
Total Fat18.1 g (26%)
Carbs72 g (28%)
Sugars9.1 g (10%)
Protein11.9 g (24%)
Sodium1003.1 mg (50%)
Fiber8.8 g (32%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
1 cuprice
see notes for other carb options
1 tablespoonolive oil
sub oil of your choice
0.5onion
chopped
3carrot
chopped
1clove garlic
minced
1 inchginger
minced, sub 1/2 tsp ground ginger ger
2 teaspoongaram masala
2 teaspooncumin
½ teaspoonsalt
pepper
to taste
15 ouncetomato sauce canned
15 ouncecanned chickpeas
rinsed and drained
1 cupcanned coconut milk
add more if desired, you can freeze extra coconut milk
1 cupcilantro
for serving, optional
Instructions
Step 1
Cook the rice/grain according to the package and set aside.
Step 2
Add 1 TBSP oil to a skillet over medium heat. Add the chopped onions, carrots garlic and ginger to the pan and saute until the onions are translucent about 5 minutes. Stir frequently to avoid burning the garlic. Add cumin, garam masala, salt and pepper to the pan and stir for 2 minutes.
Step 3
Then add in the canned tomato sauce and chickpeas. Bring the sauce to a low boil. Then simmer and cook uncovered until the sauce has thickened slightly.
Step 4
After about 10 minutes, pour in the coconut milk and stir. Taste the sauce and adjust spices as necessary. I added more salt and garam masala at this point.
Step 5
Assemble: Divide the cooked rice between your 3 meal prep containers. Then divide the tikka masala between the three containers. Top with cilantro if desired.
Notes
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