This. vegan Tikka Masala is loaded up with healthy veggies and optional tofu, chickpeas or paneer! It’s 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!  With a Video.

Vegan Tikka Masala 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 #tikkamasala #cauliflower #veganmasala #vegetarian #easy #instantpotmasala #keto #veganketo #vegantikkamasala #cauliflowerrecipesAlways 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 Vegan Tikka Masala is full of healthy veggies and comes together in about 25 minutes flat. It is  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| 45-sec Video

ingredients in vegan tikka masala

Ingredeints 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.

spices in tikka masala

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.

toast the spices

Step Two: add diced tomato and saute for 2-3 minutes.

Step 3: add coconut milk and bring to a gentle simmer.

add coconut milk

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.

make crispy tofu

Fold it into the tikka masala.

tikka masala with tofu in a pot

Step 9:  Taste and adjust spices and salt, add a squeeze of lemon or lime. Garnish with cilantro and serve!

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 #tikkamasala #cauliflower #veganmasala #vegetarian #easy #instantpotmasala #keto #veganketo #vegantikkamasala #cauliflowerrecipes

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.

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. #tikkamasala #vegan #plantbased

The leftovers taste especially good the next day after the flavors have time to meld.

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! We primarily cater weddings, and big corporate events-  gatherings of 100-400 people.

For the last couple of years, we have gradually and quietly cut back. This year even more so. It goes against everything I was taught in business (basically to grow as big as possible and create an empire-haha!).  But this slow-down has felt incredibly healing and has greatly enhanced the quality of our lives.

And as some of you can imagine, it has been easier on our marriage too -because we work together. Just picture for a moment working with your spouse 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 (completely) after this year and simplify our lives, focus on the blog full time and create a more balanced life.

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. Yes, blogging is a business too. 😉 The best part is that we can do this from anywhere, and I can work in my PJs!

All thanks to you- for visiting the blog and sharing it with your friends.  I have so much gratitude for you in my heart right now, I can hardly contain it. Thanks for being on this journey with us.

xoxo

Sylvia

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Vegan tikka masala with your choice of tofu, paneer or chickpeas in a flavorful Indian tikka masala sauce.

Vegan Tikka Masala

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 44 reviews
  • Author: Sylvia Fountaine | Feasting at Home
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30 minutes
  • Yield: 4 1x
  • Category: Vegan, Gluten Free, Main
  • Method: Stove top, instant pot
  • Cuisine: Indian
  • Diet: Vegan

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

Units Scale
  • 12 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

 

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Comments

  1. 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.






  2. 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!






  3. 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.






  4. 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!

  5. 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 🙂

    1. Thanks so much Jane. Life has become much lighter and easier. So happy for all the changes we made.

  6. Lovely, lovely, lovely flavor! The ratio of spices is divine, I plan to use it over and over again. Thank you!






  7. 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.






  8. 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.

    1. 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!

  9. 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.

  10. Made for me and my fiance with the addition of asparagus instead of peppers as he’s allergic, was delicious thankyou!






  11. 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!






    1. 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!

  12. 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.

  13. 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.

    1. Susanna, thank you! Im so glad your boyfriend is onboard- often the true test. Thanks again, and all the best to you both!!!

  14. 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

    1. 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!

  15. This look delicious and looking forward to giving it a try. It looks like the coconut milk is listed 2x in the ingredients?

  16. 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. 1 Can! Thanks I was wondering why this seemed so high in calories! All fixed…appreciate it!!!

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