15-Minute High-Protein Vegan Cauliflower Tikka Masala
If you’re looking for a delicious curry without any meat, then this is the recipe for you. Ready in just 15 minutes and packed with 25g of protein, this vegan-friendly tikka masala is sure to become a mainstay in your meal repertoire.
- What is tikka masala?
- Can you meal prep vegan tikka masala?
- Variations and add-ins
- Tips for the best vegan masala
- What to serve with this recipe
- Vegan cauliflower tikka masala recipe
- FAQs
- Other vegan recipes
What is tikka masala?
Tikka masala is a curry-style dish that was most likely invented in Great Britain by South Indian chefs. Like the Indian dish butter chicken, it consists of a masala, a spiced curry sauce, and tikka, cubes of spiced marinated roasted meat, most often chicken.
A vegan tikka masala is simply a plant-based version, opting for vegan friendly alternatives to chicken while keeping the rich flavour of traditional tikka masala.
Can you meal prep vegan tikka masala?
Absolutely. This recipe is easy to scale up, so you can prepare a big batch and enjoy portions throughout the week. Just make sure you've got you airtight containers lined up and ready to go.
Variations and add-ins
Try different meat alternatives: This recipe uses cauliflower and chickpeas, but you could use seitan, tofu, cauliflower or jackfruit.
Spice it up: Make a madras-style curry by upping the heat with some extra chilli, if you can handle it.
Dial down the spice: Or take it the other way, taking out chilli altogether.
Experiment with sweetness: Balance the flavours with a teaspoon of mango chutney or a pinch of sugar.
Tips for the best vegan masala
Prepare the curry paste: This step is crucial as it forms the flavour base of the dish.
Make it extra creamy: Mix coconut milk with vegan yoghurt for a rich, creamy texture.
What to serve with this recipe
- Rice
- Vegan naan
- Chips
- Chapati
- Chutney
- Salads
Vegan cauliflower tikka masala recipe
Servings: Serves 4
Prep time: 5 minutes
Cook time: 15 minutes
Ingredients
- 400 g chopped tomatoes
- 6 tbsp peanut butter
- 1 thumb-size piece of ginger
- Handful coriander
- 1 tsp garam masala
- 1 red chilli
- 1/2 tsp salt
- 4 spring onions
- 1 tbsp cumin seeds
- 1 tsp coconut oil
- 1 head cauliflower
- 400 g coconut milk
- 400 g chickpeas
- 300 g wholegrain rice
- 4 tbsp dairy-free plain yoghurt
- Half Lime
Instructions
First, make the curry paste. Blend the tomatoes, peanut butter, garlic, ginger, coriander, garam masala, chili, salt, spring onions and cumin seeds until smooth.
Heat coconut oil in a pan over high heat. Add the cauliflower pieces and pan-fry for 2 minutes. Pour in the curry paste and fry for another 2 minutes.
To finish, add the coconut milk and chickpeas. Cover and simmer for 8-10 minutes.
Serve with wholegrain rice, a dollop of dairy-free yoghurt, and a squeeze of lime juice.
| calories | 560 |
| totalFat | 15 |
| totalCarbohydrates | 84 |
| protein | 25 |
FAQs
How can I store leftovers?
Once it cools to room temperature, store in airtight containers in the fridge for a few days or freeze for up to a month.
How can I add extra spice?
If you like it hot, simply add in a few more chillies.
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