Vegan Tikka Masala with Cauliflower- a simple delicious one-pot weeknight meal, that can be made in under 25 minutes! Make it on the stove top or in an Instant Pot! Serve with naan, basmati rice or over a bed of baby spinach! Vegan and Keto!
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~
Vegan Tikka Masala with Cauliflower ( aka or Gobi Masala) comes together in about 25 minutes flat. This version is vegan, made with coconut milk instead of yogurt, and can be served with naan bread, pita or fluffy basmati rice. It’s a quick, satisfying meal that feels clean, light, and nourishing. Feel free to embellish with other veggies like peas, asparagus, or new potatoes or add chickpeas or chicken for additional protein.
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! At times I can literally feel the cortisol levels rising in my body.
For the last couple 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!). But this slow-down has felt amazing and really enhanced our quality of life. And as some of you can imagine, it has been easier on our marriage because we work together (picture for a moment working with your spouse or partner, in a high-stress situation. 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 down time 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!
However, one of the conditions of this change was “downsizing”. Selling our house – the one with the big beautiful white kitchen that Brian remodeled that I love so much. The idea of downsizing, I’ll be honest, was hard to accept at first. Truthfully, when I think about it, my whole life has been mostly about up-sizing! Downsizing, living a simpler life, is my husband’s influence. It took some convincing, but eventually I began to see how doing this would give us so much more time and freedom and allow us to live the life we wanted. The house was way too big for just two of us and filled to the brim with too much stuff we don’t need. It began to feel heavy and burdensome. But somehow I felt so stuck. Where would I put all my stuff? Haha! 😉
In the beginning I just began to notice, how much stuff I had collected and packed into every corner of the house and into that giant basement of ours. With the passing of two parents, I inherited many of their things which I could not part with emotionally. Even though a lot of their things, I actually didn’t use, I kept down in the basement, because to get rid of it felt almost felt like betrayal – disrespectful and unloving. Because these were the things they loved, and it was all I had left of them. So I thought.
I began noticing how much emotion I had tied up into all these things. While on our trip to Bali, I listened to the podcast called The Minimalists. They have a book, too. All I can say is, it really helped me understand my emotional attachment to “things.” It helped me realize the memory would not disappear if I let go of the object attached to the memory. My parents were a part of me, and not a part of their things. When we got home from our trip, we had a HUGE garage sale. Eventually I ended up just giving so many things away to people who expressed an appreciation for something. I can’t tell you the joy this has brought me. It feels so freeing. It feels so good knowing that these objects are bringing someone else joy.
One of the last rooms for me to go through in our house was our kitchen and pantry. Oh the things I discovered! So many jars, I could probably open up a mason jar store with all my inventory. Thirteen packages of opened pasta. Six cans of pumpkin puree and I don’t even like pumpkin puree. Six jars of sesame paste. A ridiculous amount of different flours, grains, beans, legumes, that I have had for probably a decade. It was disturbing! I went through my two freezers. Same thing. Packages of edamame dated 2014. Meat from a quarter of a cow I purchased in 2012. I have kept these things because… what if I’m starving and need them someday? Honestly friends, I am ashamed to say, I could probably live another 5 years without buying one more ingredient.
My closet was the same. No, I haven’t worn those jeans in 10 years, but I might get skinny again, so I better keep them just in case. A vintage dress I’ve had for 20 years that I’ve never worn, but still I need it because, well, it’s vintage and it’s part of my identity and makes me feel cool I guess, just knowing it is there, even if I never ever wear it.
It turns out that it looks better on my friend, who immediately wore it the day after I gave it to her. At least now I get to see it out and about in real life rather than stuffed in the back of my closet. The funny thing is that I basically wear the same thing everyday, with minor variations. Why on earth do I feel the need to hang on to 90% of clothes I do not wear? Of course there are the clothes that contain the memories. Can I still hold on to the memory of that special day, without having the actual dress? Still working on this one . . .
Oh the stuff I’ve held on to – like a weight. Slowly but surely, room by room, I shed the weight. It feels glorious. It feels liberating. It feels like I’m making room for more of what I really want in this life – creativity and adventure. And the things that remain, are more precious to me, because they are fewer. And I can actually see them now, because there is some space around them.
So here’s a little snapshot of ours lives right now. It has been such learning experience for me.
And now back to the Vegan Cauliflower Tikka Masala . . . I should note the leftovers taste especially good the next day after the flavors have time to meld.
Spices like cumin, coriander, turmeric, paprika and garam masala (or curry powder) give this Vegan Cauliflower Tikka Masala recipe its beautiful color. To bring it up a notch, add mustard seeds, fennel seeds and fenugreek leaves – all optional, but tasty.
Simple, delicious, Vegan Tikka Masala with Cauliflower- a simple, fast, stove top or instant pot meal that is flavorful and nourishing . . . hope you like it!
For more fast and healthy dinner ideas…. GO HERE!
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Vegan Tikka Masala with Cauliflower ( stove top 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
Description
Vegan Tikka Masala with Cauliflower that can be made in an Instant Pot or on the stove top 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 shallot – chopped
- 1 tablespoon chopped ginger
- 4 fat garlic cloves, rough chopped
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1 teaspoon turmeric
- ½ teaspoon paprika or chili powder
- 1 teaspoon garam masala or curry powder
- 1 teaspoon mustard seeds– optional
- 1 teaspoon fennel seeds– optional
- 1 teaspoon fenugreek leaves– optional
- 1 teaspoon salt
- 1 can diced tomatoes (or two medium tomatoes, diced)
- 1 can coconut milk
- 1 red bell pepper – big diced
- 1 head cauliflower – sliced into 1 inch pieces, or small florets
- squeeze of lemon
- cilantro for garnish
Serve with naan or pita bread, or 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 diced tomato, cook 2 more minutes, then add the coconut milk and stir to incorporate, bringing to a simmer. Add cauliflower and red bell pepper, give a stir, cover and let simmer 10-12 minutes on medium low heat. Check the cauliflower – it should be just tender, and continue cooking 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.
Serve in bowls over rice or with naan or pita bread. Garnish with cilantro.
Notes
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 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.
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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!!!