A lighter, budget-friendly twist on classic butter chicken! Chickpeas and extra veggies boost protein and nutrients, while a creamy Greek yogurt and coconut milk make this a comforting, satisfying meal.
Traditional recipe
- Butter and heavy cream sauce
- Chicken thighs
Healthier swaps:
- Swap chicken for chickpeas
- Use plain greek yogurt and coconut milk instead of cream
- Add extra veggies such as carrots or bell peppers
- Serve over ½ basmati and ½ cauliflower rice
Updated Recipe:
Ingredients:
- ¼ cup water
- 1 large yellow onion, chopped
- 1 large carrot, peeled and finely grated
- 2 garlic cloves, minced
- 2 tbsp ginger, fresh and grated or minced
- ¼ cup tomato paste
- 1 tbsp curry powder
- 2 tsp garam masala
- 2 tsp paprika
- 2tsp chili powder
- ½ tsp sea salt
- 2 cups chickpeas, cooked, rinsed
- ¾ cup canned coconut milk
- ¾ cup plain greek yogurt
Directions:
- Heat the water in a pot over medium heat. Add the onion, carrot, garlic, ginger and bring to a simmer. Cook for 3 to 5 minutes or until the onions begin to soften. Stir in the tomato paste until incorporated.
- Add the curry powder, garam masala, paprika, chili powder, and salt and cook for 1 to 2 minutes until fragrant. Add the chickpeas
- Stir in the coconut milk and greek yogurt then bring the pot to a summer and continue to cook for 5 to 8 minutes or until the sauce has thickened slightly. Divide evenly between bowls and serve over basmati and cauliflower rice. Enjoy!
Notes
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Leftovers – Refrigerate in an airtight container for up to four days.
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Serving Size – One serving is approximately 3/4 cup.
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Additional Toppings – Fresh cilantro or red pepper flakes.
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No Chickpeas? Use lentils or another bean instead.
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More Vegetables – Add chopped cauliflower, peas, broccoli, baby spinach, and/or chopped kale.
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Serve it With: Cauliflower rice, rice, quinoa, flatbread, or a side salad.
Author: Sarah Wilding, BASc, MScFN
Sarah is a Registered Dietitian in Ontario with a passion for practical, real-life nutrition. She supports clients with easy meal planning, healthy weight loss, women’s health (including menopause and PCOS), digestive health, healthy aging, and chronic disease management such as diabetes, high blood pressure, and high cholesterol. Her approach is realistic, supportive, and focused on helping people feel their best, because as Michelle Obama says, “Success isn’t about how your life looks to others. It’s about how it feels to you.”