⏱ 55 min totalSpicy Chickpea Tikka Masala
Per 1 serving · 442 g · 17 ingredients
of a 2,000 cal day
- Protein12g12% of calories
- Carbs39g38% of calories
- Fat23g51% of calories
- ✓ Cholesterol free
At a glance
One serving of Spicy Chickpea Tikka Masala (442 g) has 393 calories, with 12 g of protein, 39 g of carbohydrates and 23 g of fat. Most of its energy comes from fat (51% of calories). It is high in protein (24% DV), dietary fiber (44% DV) and Vitamin C (23% DV). Keep an eye on sodium and saturated fat, which provide 148% and 60% of the daily value.
High in
20%+ of the daily value
- Protein24%
- Dietary fiber44%
- Vitamin C23%
- Thiamine63%
- Vitamin B682%
- Iron83%
Good source of
10–19% of the daily value
- Vitamin E15%
- Vitamin K11%
- Niacin10%
- Folate (B9)18%
- Pantothenic acid17%
- Choline14%
Watch
20%+ of the daily value
- Sodium148%
- Saturated fat60%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Olive oil
¼ large Onion- 🥄¼ tbsp Salt
½ clove Garlic
1 ¼ tbsp Ginger root
½ tsp, ground Cumin seed
½ tsp Coriander seed
½ tsp Paprika
¼ tsp Turmeric
⅛ tsp Cayenne pepper- 🥄½ tsp Garam masala
¾ cup Chickpeas
½ cup Tomatoes
¼ cup Coconut milk
¼ tbsp Arrowroot flour- 🥄½ tbsp Water
¾ sprigs Cilantro
Directions
- 1
Heat olive oil in a large saucepan over medium-high heat. Add onions and a pinch of salt, and sautè until translucent, about 6 minutes, stirring every now and then. Add garlic and sautè for 1 more minute.
- 2
Add ginger and spices, and sauté until fragrant, about 30 seconds.
- 3
Add chickpeas and diced tomatoes, bring to a boil, lower to a simmer and cook for 15 minutes.
- 4
Stir in coconut milk and simmer for 5 more minutes.
- 5
In a small bowl whisk arrowroot with 2 tablespoons of water. Stir into the chickpea mixture and cook for 5 more minutes or until the gravy has thickened.
- 6
Take a taste and adjust seasoning if needed.
- 7
Remove from the heat, sprinkle with chopped fresh cilantro and serve.
Vitamins & minerals
Amounts for 1 serving (442 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 63 μg | 7% |
| Vitamin C | 20 mg | 23% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 14 μg | 11% |
| Thiamine | 1 mg | 63% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 1 mg | 82% |
| Folate (B9) | 73 μg | 18% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 77 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 152 mg | 15% |
| Iron | 7 mg | 83% |
| Potassium | 792 mg | 17% |
| Magnesium | 106 mg | 25% |
| Phosphorus | 252 mg | 36% |
| Zinc | 2 mg | 18% |
| Copper | 0.4 mg | 49% |
| Manganese | 2 mg | 96% |
| Selenium | 5 μg | 10% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 7 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 711 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 7 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 3,044 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 393 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 75minWalking (3.5 mph)
- 47minCycling (moderate)
- 33minRunning (6 mph)
- 55minSwimming laps
Common questions
How many calories are in Spicy Chickpea Tikka Masala?
One serving of Spicy Chickpea Tikka Masala (1 serving) has 393 calories, which works out to 89 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Spicy Chickpea Tikka Masala high in protein?
It provides a solid 12 g of protein per serving (24% of the 50 g daily value), but protein supplies only 12% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Spicy Chickpea Tikka Masala keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 38% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Spicy Chickpea Tikka Masala?
3397 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Spicy Chickpea Tikka Masala?
4.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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