Rachel's Basic Bites – Home


My company, Rachel's Basic Bites, is a small startup in the Kent county area of Rhode Island. I provide handcrafted granola bars, made with high quality organic ingredients.

Chickpea and White Bean Tikka Masala


Today’s recipe is a vegetarian style twist from the well known dish of Chicken Tikka Masala and truly tantalizes your tastebuds. It has depth, packs a punch in the flavor department and simply satisfying. A nice recipe you can easily whip for a crowd or just for two with hardly any fuss in the kitchen. Feel free to experiment with other ingredients and create your own signature blend. Online there are many variations to this type of dish and just have fun with it. It’s wonderful alongside some basmati, quinoa, roti or naan bread.



I don’t know about you, but i just LOVE chickpeas. These guys are tasty, nutritious and quite versatile to incorporate into snacks, desserts and main dishes. I have quite a few recipes on the blog made with these lovely beans. I would love to know how you enjoy your chickpeas?





Now you may ask what IS “Tikka Masala”?

Tikka Masala is a well known dish by using chicken as a base along with heavy cream, a variety of spices and garlic. It’s a traditional Indian style dish of deliciusness. It is so darn good. But with most recipes you can customize to your liking just like this one. And i am pretty sure you can use your slow cooker for this meal. Although i have not tried in my crockpot yet, but i have seen quite a few recipes that do.


A super simple, tasty and protein rich meal that you can easily whip up while feeling good about it. There are a few reasons why you should add these beautiful beans to your healthy lifestyle. Below are some facts about these powerful chickpeas.







They are known to be an effective natural aid for weight loss due to it’s high fiber content

Due to it’s excellent source of trace minerals and other nutrients it promotes stable energy throughout the body while enhancing overall immunity

Since chickpeas have a low glycemic they are wonderful for diabetics. The presence of soluble fiber, protein and iron in these beans aid in proper management of sugar levels in the body

Chickpeas are an excellent source of iron and definitely helps with those who have anemia

These legumes diminish digestive problems due to it’s content of fiber, protein and phytonutrients in which help with constipation and more

Helps to maintain a healthy heart with the presence of folate and magnesium properties in this powerful legume

Helps to stabilize blood sugar levels while controlling blood pressure with it’s special nutrient blend

Regulates hormone levels in woman with it’s plant hormones and antioxidants






Now that we know the many health benefits of these lovely legumes, they are easily affordable and simple to incorporate into your lifestyle. Most markets carry them in either dried or canned style. For myself, i love adding them to snacks, salads, some desserts, soups and making my own signature hummus. The possibilities are endless with these small but powerful legumes. And they are a wonderful substitute for meat due to their high presence in healthy plant protein. They can be baked, roasted, slow cooked or sauteed. They are high in fiber, minerals, vitamins and protein. Adding chickpeas to your healthy lifestyle on a regular basis can do wonders for your overall well-being. Hope you enjoyed these simple facts on chickpeas and let’s move on to the recipe below. If you have any thoughts, please comment anytime i would love to hear.









SERVES: about 6-8



2 tbsp olive oil

1 large onion, finely chopped

2-3 garlic cloves, fresh, peeled and minced

1 inch ginger, or powered (1/4-1/2 tsp)

1 tbsp Garam masala

2tsp cumin, ground

2 tsp coriander, ground

2 tsp paprika

2 tsp turmeric

1/2 tsp cayenne

2 cans chickpea,rinsed and drained or dried beans (already prepared)

1 can white beans, any kind, rinsed and drained

handful of cherry tomatoes, chopped or halved

1 can coconut milk, full fat

1 tsp cornstarch, or preferred (used to thicken)

sea salt, to taste

pinch, black pepper

Handful fresh cilantro for garnish




In a large saucepan, over medium heat, cook oil for just a few minutes. Add in the onions and pinch of salt; let saute until translucent and fragrant for about 4-6 minutes. Add in the garlic; let saute for about another minute. Next add in the ginger and spices to the pan and let cook until blended and fragrant. Add in the chickpeas and tomatoes; bring to a boil and then reduce to a simmer for about 15 minutes to let the flavors marry together. Now stir in your coconut milk and let simmer for another 5 minutes.

While simmering, combine the cornstarch with 2 tbsp water to whisk until combined; then add it into the pan and stir well. Let cook for another 5 minutes or until it has thickened a bit. At this point you may want to doa taste test and adjust if needed.

Remove from the heat when done and garnish with fresh cilantro in decorative bowls. You may have it with your favorite rice, starch or bread like roti or naan.

Hope you enjoyed this recipe and any questions feel free to ask.










NUTRITIONAL VALUE: calories 315; total fat 20g; sodium 300g; total carbohydrates 28g; dietary fiber 7.6g; sugars 3.4g; protein 7.4g; calcium 5%; iron 18% and potassium 9%.