Healthy Chickpea Tikka Masala | Vegetarian Tikka Masala

Toasted chickpeas dunked in creamy tomato authentic tikka sauce to make this restaurant-style healthy chickpea tikka masala.

Why chickpeas?

Because chickpeas are among some of the perfect options for making a protein-rich vegetarian and meatless dish. And you still get all the authentic flavors in this tikka masala recipe.

I am sure you won’t miss chicken or paneer in this dish. I have made it several times for potluck dinners in the last few months. And every time I got a request to share the recipe from our friends and family.


For Chickpea Tikka

  • 2 cup chickpeas cooked
  • 2-3 garlic cloves finely minced
  • 1/2" ginger finely minced
  • 3/4 tsp garam masala
  • 1/2 tsp chili powder
  • 1 tbsp lemon juice
  • 1/2 tbsp oil
  • salt to taste

For Tikka Masala Sauce
  • 1 small onion cut in 8 pieces
  • 4 medium tomatoes cut in quarters
  • 2-3 garlic whole cloves
  • 1/2" ginger peeled and cut into 2-3 pieces
  • 1/4 cup raw cashews
  • 1 tsp cumin powder
  • 1 1/2 tsp coriander powder
  • 2 tsp oil divided
  • 1/2 tsp chili powder
  • 1 tsp garam masala
  • salt to taste


Chickpea Tikka
  1. Preheat oven to 400 F.
  2. In a medium mixing bowl add and mix all the ingredients listed under Chickpea Tikka above. Spread it evenly on a nonstick baking tray.
  3. Bake the chickpeas in preheated oven for 10 min. Using a spatula stir them and again continue baking for 10 more min.

Tikka Masala Sauce
  1. Meanwhile, heat 1 tsp oil in a large frying pan or skillet. Add whole garlic cloves, ginger, and onion. Cook the onion until translucent for 2-3 min.
  2. Then add tomatoes and raw cashews. Cook them until tomato softens and gives sauce like consistency for about 4-5 min.
  3. Now add cumin powder and coriander powder. Mix well and transfer this mixture to the blender jar, add 1 cup water and blend until smooth and creamy.
  4. Heat remaining oil in the frying pan on low heat. Add chili powder and cook it slightly until fragrant.
  5. Add blended tomato mixture and bring it to boil.
  6. Now add garam masala and salt to taste. Mix well and simmer (cover with lid) on low heat for 5 min.
  7. Finally, add roasted chickpeas, garnish with cilantro and serve warm.

  1. You can add little more water if you do not want the sauce to be too thick for your liking.
  2. Use freshly ground roasted cumin and coriander seeds powder whenever possible. It really adds an amazing aroma and flavor to the dish. I usually roast around 1 tsp cumin and 2 tsp coriander seeds (for this recipe) together in a frying pan. And using a stone molcajete I crush the roasted seeds into powder.
  3. For more useful tips see the Helpful Tips section above.
Calories: 268kcal