Chickpea Tikka Masala

Chickpeas simmered in a spiced tomato-coconut curry sauce, served over rice.

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Nutrition (per serving)

Why this fits a diabetes-friendly diet

At 82g of carbs per serving, it's worth pairing with protein or fat and watching portion size to keep the resulting blood sugar rise gradual, and its estimated glycemic index of ~45 means the carbs it does have tend to digest slowly rather than spiking blood sugar fast, and 18g of protein per serving also helps slow digestion and blunt any post-meal rise, and 14g of fiber per serving adds the same slowing effect.

• 1 1/2 cup chickpeas
• 1 cup diced tomatoes
• 1/2 cup coconut milk
• 1/2 medium onion
• 2 clove garlic
• 1 tsp ginger
• 1 1/2 tsp garam masala
• 1/2 cup brown rice
• 1 tbsp olive oil

Instructions

1. Cook brown rice according to package directions.
2. Sauté onion, garlic, and ginger in olive oil.
3. Stir in garam masala, then diced tomatoes and coconut milk; simmer 5 minutes.
4. Add chickpeas and simmer 15 minutes.
5. Serve over rice.