Coach Brittany reminded me how delicious tikka masala is, especially this time a year as the spices are so warming. Here is a Kurbo friendly version that’s packed with green and yellow lights.

Serves 4

1 closed fist = 2 green, 2 yellows


  • 2 tablespoon olive oil, divided
  • 1 medium onion, finely chopped – about 1 cup
  • 1 medium red bell pepper, seeded and finely chopped
  • 5 cloves garlic, minced
  • 1” piece of ginger, grated
  • 1 cup veggie broth
  • 1 cup tomato sauce
  • ¼ cup nonfat greek yogurt
  • 1 15oz can chickpeas 
  • 1 tablespoon ground cumin
  • 1 tablespoon garam masala
  • 1 teaspoon sweet paprika
  • 1 teaspoon turmeric
  • ⅛ teaspoon red chilli flakes
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 cup fat free half and half 
  • 2 cups cooked white or brown rice
  • Fresh cilantro or parsley for serving, optional 


  1. Heat 1 tablespoon of oil in a dutch oven over medium high heat. Add onions and bell pepper. Cook for 7 minutes. 
  2. Add garlic and ginger and cook for 1 minute more until fragrant. 
  3. Transfer to a blender, and add vegetable broth, tomato sauce and yogurt. Puree until smooth. Set sauce aside.
  4. Heat an additional 1 tablespoon of oil in a dutch oven over medium high heat. Add the chickpeas and spices and saute until golden brown for about 5 minutes. 
  5. Add the sauce mixture to the dutch oven. Bring up to a boil, reduce heat to a simmer, and cook for 10 minutes until all the flavors come together. 
  6. Stir in half and half and remove from heat.
  7. Place ½ cup of cooked rice in a shallow bowl or plate. Top with tikka masala, season with salt and pepper, and garnish with cilantro if using.