Vegan Tikka Masala

This Tikki Masala is loaded with vegetables and is always a favorite in my family.

It can easily be modified to your liking.

Add chicken, peas, or whatever vegetables you prefer,

Healthy, hearty, filling, and delicious.

Ingredients:

1 large yellow onion

2 cloves garlic

1 bunch cilantro

2 tsp olive oil

1/2 tsp ground ginger

2-3 Tbsp cumin

1/2 tsp tumeric

1/4 tsp ground cinnamon

1 tsp paprika

1 tsp salt

1 1/2 tsp garam masala

1 large can plum tomatoes, not drained (800 grams)

1 jar tomato sauce (25 ounces)

5 oz vegan yogurt (I use Kite Hill protein yogurt)

1 15 ounce can of reduced fat coconut milk

1 bag baby carrots, chopped (15 ounce bag)

1 head cauliflower, cut up

2 15 ounce cans chickpeas, drained and rinsed

Directions:

In a food processor, combine half the onion, garlic, 1 tsp olive oil and cilantro. Blitz until fully combined.

In an extra large saucepan or pot, heat 1 tsp olive oil and suate the other half onion, chopped. Add in the spices and stir to combine and sauté until onions are soft.

Into the pot, add the put tomatoes (with liquid), tomato sauce, yogurt, coconut milk and blitzed onion and cilantro sauce. Cook for 5 minutes.

Add carrots and cauliflower and simmer for 20 minutes or until vegetables are tender.

Then add chick peas. Stir to combine and let cook for a few minutes.

Add any additional seasonings needed, to taste. (I usually add more salt and cumin)

Top with cilantro if desired.

Makes 12 servings

Nutritional Information per Serving:

Calories: 158

Carbohydrates: 19 grams

Protein: 5.75 grams

Fat: 6.5 grams