This plant-based Tikka Masala is loaded up with healthy veggies and is a simple delicious one-pot weeknight meal that can be made in under 25 minutes! Make it on the stovetop or in an Instant Pot! Vegan and Keto! Add chickpeas, tofu or paneer for extra protein. With a Video.
Always in the big woods when you leave familiar ground and step off alone into a new place there will be, along with the feelings of curiosity and excitement, a little nagging of dread. It is the ancient fear of the Unknown, and it is your first bond with the wilderness you are going into.~ Wendell Berry~
This recipe for Tikka Masala is full of healthy veggies and comes together in about 25 minutes flat. Its infused with fragrant Indian spices that truly warm the soul. This version is vegan, made with coconut milk instead of yogurt, and can be made with tofu, chickpeas or paneer for added protein. Cauliflower is featured prominently here which is not only nutritious but filling too!
It’s a quick, satisfying meal that feels clean, light, and so nourishing. Feel free to embellish with other veggies like peas, asparagus, new potatoes, winter squash or sweet potatoes. It’s a very adaptable recipe that can easily reflect the seasons or what you have in your fridge.
Vegan Tikka Masala Video
Spices in Tikka Masala Sauce
Fragrant colorful spices like cumin, coriander, turmeric, paprika and garam masala (or curry powder) give this Vegan Tikka Masala recipe its beautiful color. To bring it up a notch, add mustard seeds, fennel seeds and fenugreek leaves – all optional, but tasty.
- cumin
- coriander
- ground turmeric
- paprika or chili powder
- garam masala or curry powder
- black mustard seeds– optional
- fennel seeds– optional
- fenugreek leaves– optional
How to make Vegan Tikka Masala:
Step 1: Saute shallot, garlic and ginger in coconut oil until tender. Add the fragrant spices and toast for one minute.
Step Two: add diced tomato and saute for 2-3 minutes.
Step 3: add coconut milk and bring to a gentle simmer.
Step 4: prep the veggies, cut them into bite-sized pieces.
Step 6: Add the veggies to the fragrant Tikka Masala sauce.
Step 7: Cover and simmer until veggies are cooked through.
Step 8: Make crispy tofu if adding, or pan sear paneer cheese, or drain and rinse canned chickpeas.
Fold it into the tikka masala.
Step 9: Taste and adjust spices and salt, add a squeeze of lemon or lime. Garnish with cilantro and serve!
Simple, nourishing Vegan Tikka Masala- a fast and easy plant-based meal that is full of Indian flavor! Make this on the stovetop or in an instant pot.
On the home front: Oh my goodness friends… huge changes happening this year! I’m excited and scared-to-death at the same time. As some of you know, we’ve been catering for the last ten years. I feel blessed because our business, Feast, has thrived. But as you can imagine, it’s challenging work, not only physically, but mentally and emotionally because events can be really stressful!
For the last couple of years, we have gradually cut back. This year even more so. It goes against everything I was taught about business (basically to grow as big as possible and build an empire-haha!). This slow-down has felt amazing and has greatly enhanced the quality of our lives.
And as some of you can imagine, it has been easier on our marriage because we work together – just picture for a moment working with your spouse or partner, in a high-stress situation weekend after weekend. Not always pretty! 😉 So there is that, too. What I’m getting at here in a roundabout way is that we made a huge decision to retire from catering after this year and simplify our lives, focus on the blog full time and create space for ease and travel.
This is my favorite work of all, being here creating recipes for you, and I’m so excited to be able to get do this full-time! And the best part is that we can do this from anywhere! So here’s a little snapshot of our lives right now.
And now back to the Vegan Tikka Masala . . . I should note that the leftovers taste especially good the next day after the flavors have time to meld.
Let us know how what you think in the comments below.
More recipes you may like:
- Indian Basmati Rice
- Easy Homemade Naan Bread
- Garam Masala Recipe
- Indian Coconut Lentil Curry
- Golden Cauliflower Dal w/ Red Lentils, Coconut and Spinach
- Roasted Butternut Tikka Masala
- Emerald Dal
Vegan Tikka Masala (Stovetop or Instant Pot)
- Prep Time: 10
- Cook Time: 20
- Total Time: 30 minutes
- Yield: 4
- Category: Vegan, Gluten Free, Main
- Method: Stove top, instant pot
- Cuisine: Indian
- Diet: Vegan
Description
Vegan Tikka Masala with Cauliflower that can be made in an Instant Pot or on the stovetop in under 25 minutes! An easy, healthy, keto-friendly weeknight meal! | www.feastingathome.com
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
- ½ 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.
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Perfecto perfecto! Very lovely warm dish!
★★★★★
Awesome Eva- thanks!
I made this for dinner this evening and the entire family complimented ! Followed the recipe as written except I omitted the fenugreek leaves as I couldn’t get hold of it at the store. Also make the crispy tofu as per recipe and it was sensational … I sprinkled yellow curry as indicated in the notes and it really did it justice. Thank you for another incredible recipe and meal that I’m able to enjoy with my family !
As an aside Sylvia … would it be possible for you to suggest what I’d add during the cooking process for the crispy tofu to give it a Thai flavour … thanks so much !
★★★★★
Hi Maria- you could use a Thai curry powder! Also yellow, but different spices ( including dried lemongrass)
Shall try that next time … thank you !
★★★★★
I substituted carrots & broccoli for zucchini
Last minute I through in some raw cashews. The results were terrific.
Next time I’ll use more spices as the volume of veggies I used diminished their impact.
★★★★★
Thanks so much Marieanne- glad you enjoyed this!
Hi Sylvia, I like making extras then freeze it in individual portions for the “kids ” whom have left the nest. Is this recipe freezer friendly?
Hi Carole- great idea! I havent tried freezing this but I don’t see why it wouldn’t work?
Yum yum yum!!! Fast and easy!
★★★★★
I’m so happy you enjoyed this Megan!
Thank you for all your amazing recipes. I found you accidentally last year and I have made so many dishes. So delicious!!! This one is a favourite of mine. I sometimes add extra spices to give a bit more punch. So easy and quick to make. I have also added different veggies at times as well.
★★★★★
So happy you liked this one! Thanks Carlene!
The video is not of the recipe stated. I would love to see the one for the tikka masala
We don’t have a video for this one yet, but I’ll put it on the list!
I’ve made this so many times for a go-to, easy, and delicious dinner. It’s so good and the spices give the dish such a fresh, exciting flavor.
★★★★★
Great to hear Haley!
Was I supposed to drain the can of tomatoes? It’s really watery even after cooling! But flavor is good!
Did you use the instant pot or stove top?
Another great recipe! I served this to my parents who I’m trying to convince to eat more plant-based. They really enjoyed 🙂
★★★★★
This recipe was great. I followed it to the T and it came out great. Hearty and full of flavor I served it with basmati rice and homemade pita.
★★★★★
This has to be the best vegetarian curry I have ever had. It’s now a regular weekly meal. Once the coconut milk has started to simmer, I add a diced sweet potato for twenty minutes. I find the cauliflower takes around 15 minutes to cook to my liking. I also add a few frozen string green beans in the last few minutes. It’s gorgeous, colourful and super healthy. Thank-you so much for sharing this one Sylvia.
★★★★★
Really fragrant dish. I used all the spices recommended except the fenugreek leaves, as I couldn’t find these. I also added chickpeas to make it a more filling meal, and served with basmati rice. Everybody loved it. It will definitely become a routine weekly meal. Light and super healthy. Thank you so much Sylvia!
★★★★★
Delicious combination of spices. Would work with any veggie really. I added chickpeas and spinach to the cauliflower. Will definitely keep this one in the rotation. Easy Tasty Healthy Delicious and Cheap (as long as cauliflowers remain cheap;)
★★★★★
Reading the intimate life glimpses you share with us at the start of each recipe has become as important to me as your actual recipes. I can relate whole heartedly to every life moment shared. Like this one above, I am also going through stored boxes right now releasing things that are no longer part of my current life. I find taking a photo of something memorable before donating eases a bit of my separation anxiety 🙂
Going to make this cauliflower recipe tonight, and like all your recipes I am sure it is going to be a five star.
Thanks for sharing 🙂
Thanks Sarah! Appreciate this so much!
Made this tonight, my husband and I loved it!
★★★★★
If I use our instant pot and add new potatoes, should I pre-cook the potatoes before I add them?
You could, yes, then add them after you release the pressure. I’m sure you could also pressure cook them, but not sure how long- depends on their size, it would be too easy to overcook. 🙂
Absolutely amazing! So quick and easy. Well done!
★★★★★
thanks so much! Glad you liked this!
Substituted oyster mushrooms for the cauliflower and it was a HUGE success!!
★★★★★
Great to hear Jenny!
This meal was absolutely delicious! My husband and I love Indian food and this was such a treasure to make. Will keep it in our repertoire.
★★★★★
Great to hear Claire!
I tried this recipe for the first time this evening, and it was beyond fantastic. It ACTUALLY tastes like Tikki Masala. Often I find online recipes are not what they advertise to me, this one blew me away.
★★★★★
Glad you enjoyed this!
My entire family loved this recipe. I served it with basamati rice and naan bread. It was easy, quick and flavorful. I added asparagus and zucchini to it as well. Yum!
★★★★★
Great to hear!
Thank you for sharing this tasty dish! I followed the recipe except for the fenugreek leaves (will have to research those). I also added some garbanzo beans for protein. It is just perfect! The spices are just right.
★★★★★
Great to hear Karen!
This was so very tasty! I served it on top of couscous, with avocado and cilantro – and I did add a bit of organic chicken broth to it. My son who is home during covid -19 said it was his best meal yet. This is definitely going to be a go-to recipe. Thank you!
Thanks so much Sue- glad you both liked it!
Hi Sylvia! I look forward to trying your recipe, but mostly I am so happy for you to have discovered “The Minimalists” podcast at a pivotal time for you and your husband and the changes you were contemplating. Obviously, several years have past and I would bet that the changes you did make have left your life richer, though I am willing to be wrong 🙂
Thanks so much Jane. Life has become much lighter and easier. So happy for all the changes we made.
Lovely, lovely, lovely flavor! The ratio of spices is divine, I plan to use it over and over again. Thank you!
★★★★★
Yum! Just made this for dinner tonight…..adding to my favs . Thanks
★★★★★
Thank you for this wonderful, simple, and flavorful recipe! This dish has become a staple for me, and the colors look beautiful in contrast to my deep blue dutch oven.
★★★★★
Thanks Kayla- so happy yo liked it!
My MIL gave me huge bottle of grapeseed oil and I’m not sure what to do with it. Can I sub it for coconut oil in recipes like this? Thank you.
Hi Mary, Grapeseed oil is a good, healthy all-around oil that can be used in high-heat cooking (stirfry) or even in vinaigrettes. Yes, feel free to sub it here!
I forgot the coconut milk as I was making in a hurry – but still loved the flavors. Did not release pressure from instant pot manually , so result was soft and soupy, but tastes great over rice.
Flavorful and quick! I added a can of rinsed garbanzo beans, there’s still plenty of sauce!
★★★★★
This is a keeper! It took me longer than 25 minutes but I’m a slow chopper!
★★★★★
Made for me and my fiance with the addition of asparagus instead of peppers as he’s allergic, was delicious thankyou!
★★★★★
Hey! Could v pls have a pic of ur vintage dress? If u dont have it pls ask ur friend to click it for u! ?
Which one???
Truly delicious. Going to use the spice combination for curries in future.
Im so glad you liked it!
This was incredibly delicious. I wasn’t sure about the tomatoes at first but I’m so glad I decided to give it a shot. The perfect spin on our curry night. I added zucchini and other veggies, will definitely be making again!
★★★★★
Should I drain the tomatoes?
No, no need to drain.
This recipe is spectacular! Thank you for sharing it!
★★★★★
Awesome Joy, so glad you enjoyed it!
Forgot to say how much I like your recipes. Great job.
Thanks Shirley and glad you enjoyed the post. Let us know how it goes with getting rid of things. 🙂
It is a great feeling- very freeing!
As I was reading this I thought , this is so like me. My food closet is so full and my freezer I can’t get another thing in there. You name it I have it. Any country, I could fix something. My closet the same . So I am going to follow you and start getting rid of things. After all I am almost 77 so how much do my husband and I need.
So thanks a lot for your article. I really enjoyed it.
This recipe is delicious – fast and easy!
★★★★★
Thanks Dana! Glad you are enjoying!
Oh no! I had you pegged to cater my wedding when I finally pull the trigger. That’s what I get for dragging my feet, I guess. 🙂 But I’m super excited to hear the blog lives on and will get even more attention. I love getting your recipes in my inbox every Saturday. My boyfriend even asks me to make “one of those blog recipes” now. He actually lives them as much as I do.
Eating a bowl of cauliflower masala this minute. Super delicious! I followed your recipe exactly and added your suggested chickpeas. Wonderful stuff.
Best of luck on your new adventures.
Susanna, thank you! Im so glad your boyfriend is onboard- often the true test. Thanks again, and all the best to you both!!!
What a wonderful story, Sylvia! I was very happy to read about new and exciting chapter of your life!!! you two will have a fantastic time! time is way too short to not do the things we enjoy the most. I remember you have had about years ago a recipe with scrambled tofu, mushrooms and kale…but i couldn’t find it on here. …Look forward reading about your adventures and new recipes! the Cauli masala is going on my “to cook list asap”
cheers,
Yana
Thank you Yana. I don’t think I have a tofu scramble here but it is a great idea! Thanks for your comment, really appreciate it!
This look delicious and looking forward to giving it a try. It looks like the coconut milk is listed 2x in the ingredients?
Thank you! yes, just one can, I updated it! Thanks for pointing it out!
Hello – I’m excited to cook your quick cauliflower masala!
I do have one question, 1 can coconut milk is listed twice in the ingreadients – error or do I use 2 cans?
1 Can! Thanks I was wondering why this seemed so high in calories! All fixed…appreciate it!!!