Chickpea Tikka Masala



Indian is probably my favorite cuisine. Naan, samosas, pakora – it is all just so good. But until recently I had never really experimented with cooking Indian food at home. When I became a vegetarian three years ago, the hardest thing I had to give up was my favorite Indian dish: chicken tikka masala, a mildly spiced dish made with a tomato cream sauce. Oh, how I have missed that sauce. I got the idea to recreate this dish using chickpeas, instead of chicken – kind of similar to chana masala. I was surprisingly satisfied with how it turned out. This sauce is definitely going to be a staple from this day forward! You can put your own spin on this recipe by doing away with the chickpeas entirely, adding different vegetables, cashews and/or raisins.

Time: 30-40 minutes
Serves: 2-4
Dietary Info: Gluten-free

  • 1 15 oz. can tomato purée
  • 1 cup cream
  • 2 cups cooked chickpeas
  • 1 yellow onion, diced
  • 3 cloves garlic, minced
  • 2 teaspoon cumin
  • 1 teaspoon ginger
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon cinnamon
  • 2 teaspoons paprika
  • Cayenne pepper
    Note: 1/4 – 1/2 teaspoon for a MILD dish- or- 3/4 – 1 teaspoon for a SPICY dish
  • Pinch of garam masala (optional)
  • 1 teaspoon granulated sugar
  • 1 teaspoon pink Himalayan salt
  • 1-2 tablespoons of ghee, butter or oil
  • 1/4 cup chopped cilantro
  • 1 cup jasmine or basmati rice

    1. Start by heating ghee, butter or oil in a medium saucepan over medium heat. Add onion and cook for 3-4 minutes. Then, add garlic, salt and spices and cook for another 1-2 minutes, stirring frequently.

    2. Next, add tomato purée and bring to a boil. Reduce heat and simmer for 10 minutes, stirring frequently. Add sugar and cream, simmering for about 10 more minutes or until sauce is thickened. Note: Now is a good time to cook your rice.

    3. Lastly, add chickpeas and cilantro and simmer for 5 more minutes. Serve over rice and garnish with chopped cilantro. Enjoy!


    Curried Butternut Squash Soup with Sage and Apples



    Fall is my favorite season and this soup tastes just like fall. One of my favorite things about fall is cooking with squash! I have always loved the combination of butternut and sage. I decided to try creating this soup with apples and sure enough, it is most delicious! This festive soup is great for serving at Thanksgiving dinner- the curry gives it just enough of a kick (but not too much) while the coconut milk helps to thicken it and add a little sweetness. Sure to please vegans and non-vegans alike!

    Dietary Info: Dairy-Free, Gluten-Free

    Servings: 6-8 bowls

    Time: 1 hour

  • 1 large butternut squash soup, cubed with seeds removed
  • 3 chopped apples, peeled and seeded (I used Honeycrisp)
  • 1/3 cup fresh sage, chopped
  • 1 yellow onion, chopped
  • 3 cloves of garlic, minced
  • 1 inch piece of ginger, peeled and minced
  • 3 tablespoons curry powder
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1 tablespoon brown sugar
  • 1 tablespoon honey
  • 1/2 cup olive oil
  • 3/4 teaspoon salt
  • 3/4 teaspoon pepper
  • 3 cups water
  • 1-1/2 cups coconut milk
  • 1/4 cup pumpkin seeds, for garnish

    1. In a large pot, heat oil adding onion, garlic, ginger, and curry. Simmer, covered for about 20 minutes.

    2. Uncover and add water, butternut squash, apples, sage, honey, brown sugar, cinnamon and nutmeg. Bring to a boil, stirring for 1-2 minutes. Reduce heat and simmer, covered, for about 25 minutes.

    3. Remove pot from heat and allow to cool for about 10 minutes. Purée in a blender, gradually adding in coconut milk 1/4 cup at a time. Reheat and serve, garnished with pumpkin seeds if desired. Enjoy!

    Chickpea Salad Wraps with Avocado



    This avocado chickpea salad is the more exciting vegan version of your classic chicken or tuna salad. The chickpeas, avocado and cashews make it a great source of protein! This recipe uses tahini instead of mayonnaise to hold everything together. I like to throw this mashed salad in a wrap and top it with grapes (which add a little sweetness) and snow peas (which add a little crunch). A delicious and healthy lunch option!

    Dietary Info: Dairy-Free, Gluten-Free option

    Yield: About 3 cups of salad (3 wraps)

    Time: 15 minutes

  • 1 15 oz. can chickpeas (Garbanzo beans), cooked
  • 1 whole avocado
  • 1 large carrot, chopped
  • 1 stalk celery, chopped
  • 1/4 cup red or yellow onion, chopped
  • 1/4 cup cashews, chopped
  • 1/4 cup cilantro, chopped
  • 1 tablespoon tahini
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon curry powder
  • 1/2 teaspoon ground mustard
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 3 large wraps of your choice (spinach, whole wheat, etc.)*
    1. *Make sure to use wheat-free wraps for the gluten-free option.


  • Halved red grapes, for topping
  • Snow peas, for topping

    1. First of all, drain and rinse chickpeas. In a small saucepan, bring 3-4 cups of water to a boil and add chickpeas. Cook for 3-5 minutes. Drain chickpeas again and let cool.

    2. In a mixing bowl, add softened chickpeas and begin mashing them with a fork. You don’t want to mash them entirely but just enough so that there are a few whole chickpeas still visible. Add avocado and continue to gently mash away. Add chopped veggies, tahini, olive oil and lemon juice and stir with a large spoon so that everything is evenly combined. Add curry powder, ground mustard, cilantro, salt and pepper and continue to combine the mixture.

    3. Prepare large wraps using about a cup of the mixture for each wrap (I like to use spinach wraps- they’re my favorite). Add some greens, grapes and snow peas or your preferred toppings. Wrap it on up and you’re good to go! Serve wraps sliced in half or refrigerate chickpea salad in an airtight container if not eating immediately. Chickpea salad should stay good for 2-3 days. Enjoy!