香料烤鹰嘴豆（杂蔬）咖喱 Tikka Masala

原创 Anjani 蜂鸟健康TheHummingBird 2023-08-21 原文文章源自安疗网https://www.anliao.life/安疗网-https://www.anliao.wang/20945.html

文章源自安疗网https://www.anliao.life/安疗网-https://www.anliao.wang/20945.html

在这道美味的咖喱食谱中，嫩蔬菜涂上香浓奶香咖喱酱汁，富含香料和风味。非常适合家庭聚餐或招待朋友，可以搭配花菜米饭，或选择你喜欢的无麸质谷物诸如小米、藜麦或糙米一起食用。

原料（以下1杯为250毫升）：

• 1杯洋葱丁
• 5瓣大蒜切碎
• 1.2厘米姜切碎
• 1-2茶匙切碎的红辣椒/辣椒
• 1茶匙姜黄粉
• 1茶匙香菜粉
• 1/2茶匙孜然粉
• 2 茶匙咖喱粉(garam masala)
• 1罐220毫升或1.5杯西红柿丁
• 1杯疗愈汤
• 1罐220毫升或1.5杯鹰嘴豆或1.5杯混合蔬菜，诸如花菜、西兰花、胡萝卜和/或甜椒
• 1汤匙番茄酱
• 1.25杯椰奶
• 3-4片新鲜或干咖喱叶（可选项）
• 盐（可选项）
• 1/2杯切碎的香菜叶
• 4-6 杯花菜饭、糙米、藜麦或小米

制作：

将不粘陶瓷锅放在中高温下。加入洋葱，煮 5-8 分钟，直至洋葱变软变黄，如果需要可加一点水以防粘连。加入大蒜、生姜和辣椒，继续煮 1-2 分钟，直到散发出香味。加入香料，再煮 30 秒，同时不断搅拌。

将西红柿丁、疗愈汤、鹰嘴豆（或混合蔬菜）、番茄酱、3/4 杯椰奶和咖喱叶（如果使用）加入锅中。文火煮 15-25 分钟，直到酱汁变得浓稠且鹰嘴豆（或混合蔬菜）变软。关火后将剩余的半杯椰奶加入锅中。用盐调味（如果使用）。

立即与花菜米饭、糙米、藜麦或小米一起享用，并在上面撒上新鲜的香菜。

4人份

更多信息和食谱的音频、视频和文字资料库，请长按二维码识别进入搜索栏搜索：

TIKKA MASALA {GLUTEN-FREE, DAIRY-FREE, & LOW-FAT}

Tender vegetables are coated in fragrant, creamy tikka masala sauce rich in spices and flavor in this delicious curry recipe. Perfect for a family meal or to serve to friends, you can enjoy this tikka masala with cauliflower rice or pick your gluten-free grain of choice, such as millet, quinoa, or brown rice.

Tikka Masala

Ingredients:
1 cup diced onion
5 cloves of garlic, finely chopped
1 inch piece of ginger, finely chopped
1-2 tsp finely chopped red chili/hot pepper
1 tsp ground turmeric
1 tsp ground coriander
1/2 tsp ground cumin
2 tsp garam masala
1 14-oz can or 1 1/2 cups diced tomatoes
1 cup Healing Broth
1 14-oz can or 1 1/2 cups chickpeas OR 1 1/2 vegetables of choice, such as cauliflower, broccoli, carrots, and/or bell pepper
1 tbsp tomato paste
1 1/4 cup coconut milk, divided
3-4 fresh or dried curry leaves (optional)
Sea salt, to taste (optional)
1/2 cup roughly chopped cilantro leaves, to serve
4-6 cups cauliflower rice, brown rice, quinoa or millet, to serve

Directions:

Place a large non-stick ceramic pot on medium-high heat. Add the onion and cook for 5-8 minutes, until soft and browned, adding a bit of water if needed to prevent sticking. Add the garlic, ginger, and chili and continue cooking for 1-2 minutes until fragrant. Add the spices and cook for a further 30 seconds while stirring constantly.

Add the diced tomatoes, healing broth, chickpeas, tomato paste, 3/4 cup of the coconut milk, and curry leaves (if using) to the pot. Simmer for 15-25 minutes, until the sauce is thick and the chickpeas soft.

Turn the heat off and add the remaining 1/2 cup of coconut milk to the pot. Season with sea salt to taste (if using).

Serve immediately with cauliflower rice, brown rice, quinoa, or millet and top with fresh cilantro.

Serves 4

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