Description
Vegan Tikka Masala with Vegetables and your choice of protein can be made in an Instant Pot or on the stovetop in under 25 minutes! An easy, healthy, keto-friendly weeknight meal!
Ingredients
- 1–2 tablespoons coconut oil, olive oil or ghee
- 1 extra-large shallot – chopped (or sub 1/2 a red onion)
- 1 tablespoon chopped ginger
- 4 fat garlic cloves, rough chopped
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1 teaspoon ground turmeric
- 1/2 teaspoon paprika or chili powder
- 1 teaspoon garam masala or curry powder
- 1 teaspoon black mustard seeds- optional
- 1 teaspoon fennel seeds- optional
- 1 teaspoon fenugreek leaves- optional
- 1 teaspoon salt
- 1 1/2 cups tomatoes, diced ( or sub a 14-ounce can diced tomatoes)
- 1 can full fat coconut milk
- 1 red bell pepper – big diced
- 1 small head cauliflower – sliced into 1-inch pieces, or small florets
- 1 zucchini- cut into 1-inch thick half-moons (or quarters)
- squeeze of lemon
- cilantro for garnish
- optional additions: Crispy tofu, pan-seared paneer cheese, or 1 can of chickpeas ( drained, rinsed)
Serve with naan or Indian basmati rice.
Instructions
Heat oil in a large heavy bottom pot or Dutch oven over medium-high heat. ( See notes for Instant Pot)
Add shallot, ginger and garlic, and reduce heat to medium to prevent burning, stirring frequently about 3 minutes until fragrant and golden. Add spices, seeds and salt and lightly toast, while stirring 1-2 minutes, which will enhance their flavor.
Add the diced tomato, cook 2 more minutes, until they soften, then add the coconut milk and stir to incorporate, bringing to a simmer. Add cauliflower, red bell pepper, and zucchini, give a stir, cover and let simmer 10-12 minutes on medium low heat. Check the cauliflower – it should be just tender, or continue simmering uncovered until desired tenderness (the smaller you cut the pieces the faster this will cook).
Taste, add a squeeze of lemon juice. Add more salt if necessary. If you like it spicy, add cayenne to taste.
Gently fold in the crispy tofu, seared paneer or chickpeas and give a stir and warm through.
Serve in bowls over basmati rice or with naan Garnish with cilantro.
The Tikka Masala will keep up to 4 days in the fridge.
Notes
The optional spices really do elevate here. 😉
If cooking in an Instant Pot, set to “sauté” function and sauté shallot, ginger and garlic in oil for 3 minutes or until fragrant. Add spices, seeds and salt and cook for 1 minute. Add remaining ingredients, stir and set instant pot to pressure cook on high for 5 minutes. Manually release. It will thicken as it cools. adjust salt and add a squeeze of lemon.
Feel free to add a can of drained chickpeas for extra protein!
The tofu is coated in Garam Masala Spice and pan-seared in oil that has been seasoned with salt.
Nutrition
- Serving Size: 1 ½ cups (with tofu)
- Calories: 307
- Sugar: 6.1 g
- Sodium: 672.6 mg
- Fat: 21.7 g
- Saturated Fat: 11.8 g
- Carbohydrates: 19.5 g
- Fiber: 6.8 g
- Protein: 14.4 g
- Cholesterol: 0 mg