Name: Creamy Spiced Chickpeas with Mango Salsa & Crispy Tofu
Prep time: 5 min
Cook time: 30 min
Total time: 40 min
Yield: 4
Cuisine: Indian, Indian-Inspired
Ingredients: 1 Medium White Onion; 3-4 Garlic Cloves; 30g Fresh Ginger; 1 Tsp Ground Cumin; 1 Tsp Ground Coriander; 2 Tsp Smoked Paprika; ½ Tsp Ground Turmeric; 2 Tsp Garam Masala; ¼ Tsp Ground Cinnamon; ¼ Tsp Ground Cardamom; ½-1 Tsp Mild Chilli Powder; 700g Cooked Chickpeas; 2 Tbsp Tomato Purée; 100ml Water; 200g Silken Tofu; 4 Heaped Tbsp Nutritional Yeast; 40g Cashew Nuts (or sunflower seeds); 1 Large Lemon; Olive Oil; Salt; Black Pepper; 1 Small Mango; 1 Small Red Chilli; 1 Small Red Bell Pepper; Handful Coriander (15g); 2 Tbsp Chopped Red Onion; 2 Fresh Limes; Salt; 300g Extra-Firm Tofu; 2 Tbsp Tamari or Soy Sauce

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Chickpeas were the first legume I ever cooked with. They’re easy, versatile and cheap, while high in protein, fibre and complex carbs. This simple creamy sauce has just the right amount of spice for a quick weeknight meal, paired with the mango salsa for freshness and crispy tofu for extra protein and crunch. It’s the perfect harmony of delicious meets practical and healthy.

Creamy Spiced Chickpeas with Mango Salsa & Crispy Tofu

Start with the mango salsa, so the flavours can mingle while you prep the rest. Finely chop the mango flesh, chilli, red pepper and coriander leaves, then add to a mixing bowl with the chopped onion, salt and the juice of a lime. Season to taste, adding a little more lime for zingyness or more salt for strength of flavour.

For the chickpeas, finely dice the onion, peel and crush the garlic, then peel and finely chop or grate the fresh ginger. Measure out all your spices, so they’re ready to go. If your chickpeas are not organic, drain and rinse them.

Add a splash of olive oil to a large, wide-sided sauté pan. When a piece of onion sizzles on contact, tip the rest in and fry over a low-medium heat with a pinch of sea salt for 8 mins. Add the garlic and ginger, then fry for 3-4 mins until the raw aroma subsides. Add a little more olive oil, then tip all the spices in and stir to gently cover the aromatics in them. Everything should be smelling fantastic at this point.

Add the tomato purée, mix well, then add all the chickpeas and their water (or the additional 100ml water if you drained and rinsed the chickpeas). Season to taste (some chickpea water is already quite salty, so do bear that in mind).

Add the silken tofu, nutritional yeast, cashews, a couple of spoons of the chickpea mix and the lemon juice to a blender. Blend together and season to taste. I usually add another pinch of salt. Pour this into the chickpeas and stir to combine. Take it off the heat and leave to stand while you prep the firm tofu.

Take the tofu out of the pack and give it a good squeeze, wrapped in a piece of kitchen paper. Crumble it into a medium mixing bowl with your hands, so it resembles chunky breadcrumbs. 

Heat a glug of olive oil in a non-stick pan, then fry the tofu for 6-8 mins, stirring regularly, until it goes a medium shade of light-ish yellow. Add the tamari, fry until it turns deep brown (this may take up to 10 mins) then pour a little more olive oil in the pan and add the garlic and ginger. Fry until everything is well coated and the raw aroma of the garlic and ginger has subsided. 

Heat the chickpeas through gently, season to taste, then plate up chickpeas first, then tofu crumble, then soy yoghurt, salsa, fresh coriander and nigella seeds (if you have them). Eat with a warm flatbread or sourdough toast.

superb, the mango salsa accompanying it is really good!

Delicious! Was it supposed to be 700g drained chickpeas or undrained?

Absolutely delicious, will certainly make it again!

Don’t often cook veggie dishes just out of habit,  this was  unreal 10/10 will be making again

Hi Jess, glad you enjoyed it! The recipe uses 700g undrained jarred chickpeas, which is equivalent to 500g drained.

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Soph Waplington

Soph (@sophsplantkitchen) is a personal trainer and plant-based recipe developer, specialising in high-protein, high-fibre, wholefood recipes to help support healthy, active lifestyles. Her mission is to redefine ‘fitness food’ by adding more deliciousness into your diet, instead of taking it away.

Sophie Waplington

Indian

Indian-Inspired

Vegan

Veggie

Pescatarian

Creamy Spiced Chickpeas with Mango Salsa &amp; Crispy Tofu

Creamy Spiced Chickpeas with Mango Salsa Crispy Tofu

Dinner

Start with the mango salsa, so the flavours can mingle while you prep the rest. Finely chop the mango flesh, chilli, red pepper and coriander leaves, then add to a mixing bowl with the chopped onion, salt and the juice of a lime. Season to taste, adding a little more lime for zingyness or more salt for strength of flavour.

For the chickpeas, finely dice the onion, peel and crush the garlic, then peel and finely chop or grate the fresh ginger. Measure out all your spices, so they’re ready to go. If your chickpeas are not organic, drain and rinse them.

Add a splash of olive oil to a large, wide-sided sauté pan. When a piece of onion sizzles on contact, tip the rest in and fry over a low-medium heat with a pinch of sea salt for 8 mins. Add the garlic and ginger, then fry for 3-4 mins until the raw aroma subsides. Add a little more olive oil, then tip all the spices in and stir to gently cover the aromatics in them. Everything should be smelling fantastic at this point.

Add the tomato purée, mix well, then add all the chickpeas and their water (or the additional 100ml water if you drained and rinsed the chickpeas). Season to taste (some chickpea water is already quite salty, so do bear that in mind).

Add the silken tofu, nutritional yeast, cashews, a couple of spoons of the chickpea mix and the lemon juice to a blender. Blend together and season to taste. I usually add another pinch of salt. Pour this into the chickpeas and stir to combine. Take it off the heat and leave to stand while you prep the firm tofu.

Take the tofu out of the pack and give it a good squeeze, wrapped in a piece of kitchen paper. Crumble it into a medium mixing bowl with your hands, so it resembles chunky breadcrumbs.

Heat a glug of olive oil in a non-stick pan, then fry the tofu for 6-8 mins, stirring regularly, until it goes a medium shade of light-ish yellow. Add the tamari, fry until it turns deep brown (this may take up to 10 mins) then pour a little more olive oil in the pan and add the garlic and ginger. Fry until everything is well coated and the raw aroma of the garlic and ginger has subsided.

Heat the chickpeas through gently, season to taste, then plate up chickpeas first, then tofu crumble, then soy yoghurt, salsa, fresh coriander and nigella seeds (if you have them). Eat with a warm flatbread or sourdough toast.

Comfort

White Onion

Onion

Garlic Clove

Garlic

Fresh Ginger

Gram

Ground Cumin

Teaspoon

Ground Coriander

Smoked Paprika

Ground Turmeric

Garam Masala

Ground Cinnamon

Ground Cardamom

Chilli Powder

Cooked Chickpea

Chickpea

Tomato Purée

Tablespoon

Water

Millilitre

Silken Tofu

Tofu

Nutritional Yeast

Cashew Nut

Cashew

Lemon

Olive Oil

Salt

Black Pepper

Mango

Red Chilli

Red Bell Pepper

Fresh Coriander

Red Onion

Lime

Extra-Firm Tofu

Tamari

Grated Fresh Ginger

Flatbread

Nigella Seed

Unsweetened Soya Yoghurt

Curry

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