Cauliflower & Chickpea Masala | Torrance Memorial | South Bay

Published on February 18, 2022

Cauliflower & Chickpea Masala

Chickpea Masala

Servings: Approximately 4 servings (1.25 cups)

Ingredients:

Masala Spice Mix

  • 2 Tbsp garam masala
  • ½ tsp cumin
  • ½ tsp turmeric
  • ½ tsp smoked paprika
  • ¼ tsp cayenne
  • Freshly cracked pepper

Skillet Ingredients

  • 1 yellow onion
  • 3 cloves garlic
  • ½ Tbsp grated fresh ginger
  • 2 Tbsp olive oil
  • 12 oz fresh cauliflower, cut into florets
  • 1 15oz can chickpeas (no salt added), drained and rinsed
  • 1 15oz can tomato sauce (no salt added)
  • ¼ cup water
  • 1/3 cup mixture of plain Greek yogurt and milk
  • Salt to taste

Directions:

  1. In a small bowl, combine spices for the masala spice mix (garam masala, cumin, turmeric, smoked paprika, cayenne, and pepper).
  2. Finely dice the onion, mince the garlic, and grate the ginger. Heat a large skillet and olive oil, and add onion, garlic, and ginger. Sauté over medium heat until onions are soft and translucent (about 3 minutes). Add the spice mixture and sauté for one more minute.
  3. Add cauliflower florets to the skillet and continue to sauté for about 5 minutes or until cauliflower is cooked through and coated in spices.
  4. Add drained/rinsed chickpeas, tomato sauce, and ¼ cup water to the skillet. Stir to combine then allow to simmer for about 15 minutes. If mixture becomes too dry as it simmers, add a few more tablespoons of water.
  5. After the sauce has simmered for ~15 minutes, turn off the heat and stir in the yogurt/milk mixture. Taste the masala and add salt as needed.
  6. Serve in a bowl over rice or with a piece of naan bread for dipping.

If you are interested in learning more techniques to help build a healthy and nutritious lifestyle, contact one of our Registered Dietitian Nutritionists at the Outpatient Medical Nutrition Therapy Office or our Diabetes Self-Management Program to schedule a consultation! Located in the Torrance Memorial Specialty Center, 2841 Lomita Blvd., Suite 335, Torrance. Call 310-891-6707. Visit our Nutrition Blog for our monthly recipes and posts: https://www.torrancememorial.org/Nutrition