Featuring cauliflower, chickpeas, and a flavorful spiced tomato sauce, this recipe for Vegetarian Tikka Masala is a hearty and flavorful vegan-friendly dinner recipe made with wholesome, easy-to-find ingredients.
Tikka Masala is an Indian dish made with a rich tomato and cream-based sauce. The sauce is seasoned with spices, including garlic, ginger, garam masala, turmeric, chili powder, and cumin. It is earthy, slightly spicy, and delicious.
Tikka Masala also happens to be an easy recipe to adapt to fit any dietary restriction, and today I am sharing with you how to make a Vegetarian Tikka Masala that is easy to make, hearty, and wholesome.
Reasons to Love Vegetarian Tikka Masala
- Quick and Easy Recipe. Instead of simmering for hours, this Vegetarian Tikka Masala can be prepared on the stovetop or in the Instant Pot in under 30 minutes.
- Made with Simple Ingredients. Even though this dish packs a one-two punch in terms of flavor, this tikka masala recipe features simple, everyday ingredients you can find at any store.
- Great Source of Nutrients and Plant-Based Protein. Thanks to the cauliflower, peas, and chickpeas, this vegetarian entree is filled with protein, fiber, and vitamins.
- Allergy-Friendly Dish. This recipe is dairy-free, egg-free, soy-free, gluten-free, nut-free, and vegan-friendly as written.
Notes On Ingredients
- Spices: Tumeric, garam masala, cumin, paprika, chili powder, and cayenne pepper help to develop the classic flavors known in Tikka Masala.
- Aromatics: Onions, garlic, and fresh ginger root are the building blocks to starting this recipe with a punch of flavor.
- Chickpeas: You will need one 15-ounce can of chickpeas for this recipe. Be sure to rinse and drain the chickpeas well to control the sodium in the dish.
- Cauliflower: Use FRESH cauliflower, not frozen! And you want to cut your cauliflower into 2-inch chunks so that it does not become mushy as it cooks.
- Coconut Milk: Be sure to use canned coconut milk for the best results. Both full-fat and reduced-fat work well in this recipe.
- Peas: The peas are an optional, untraditional addition. I find that peas add just the right amount of sweetness to this dish, but you can certainly omit them.
∗ tips for making vegetarian tikka masala ∗
I have made this recipe so many times, both on the stovetop and using the Instant Pot, and both resulted in a robust, flavorful Vegetarian Tikka Masala that is quite simple to make. And while you can find the detailed instructions in the recipe card, remember the following tips, regardless of your cooking method.
- Saute the tomato paste and spices in a bit of oil. Toasting the tomato paste and spices will allow them to release their full essence and help deepen the flavor of the Tikka Masala.
- Deglaze the pot. Whether cooking the Tikka Masala in the Instant Pot or on the stove, you want to add broth and scrape up any browned bits on the bottom after sauteeing the onion, spices, and tomato paste. This will not only impact the dish's overall flavor but will prevent a burn notice from happening on the Instant Pot.
- Finish with peas and coconut milk. Wait to add the peas and coconut milk until after pressure cooking or after simmering the cauliflower. The peas will warm through quickly and the coconut milk will help to thicken the tikka masala and balance out the spice in the dish.
Serving Suggestions
Vegetarian Tikka Masala is best served over rice, like Instant Pot Brown Rice or Instant Pot Cilantro Lime Rice, or cauliflower rice to soak up the rich sauce.
Storage
- Refrigerate: Once slightly cooled, transfer the Vegetarian Tikka Masala to an airtight container and refrigerate for up to 4 days.
- Freeze: Once cooled fully, transfer the Vegetarian Tikka Masala to a freezer-safe container and freeze for up to 1 month.
- Reheat: If frozen, allow to defrost in the refrigerator overnight. Reheat individual servings for 30-second intervals in a heat-safe bowl until warmed through.
More Easy Plant-Based Dinner Recipes
- Vegetarian Curry
- Stuffed Portobello Mushrooms
- Lentil Meatballs
- Vegan Sloppy Joes
- Sweet Potato Burritos
- Sweet Potato Black Bean Chili
- Instant Pot Lentil Chili
If you enjoyed this recipe for Tikka Masala, I would love for you to leave a comment and review below.
Vegetarian Tikka Masala
This Vegetarian Tikka Masala is made with cauliflower, chickpeas, and a spicy tomato sauce and can be prepped in the Instant Pot or on the stovetop.
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Servings: 4
Calories: 367kcal
Ingredients
- ½ tablespoon olive or avocado oil
- 1 medium yellow onion diced
- 3 cloves garlic minced
- 1 tablespoon freshly grated ginger root
- 2 teaspoons garam masala
- 1 teaspoon turmeric
- 1 teaspoon chili powder
- 1 teaspoon ground cumin
- ½ teaspoon paprika
- ¼ teaspoon cayenne pepper
- ½ teaspoon salt
- 2 tablespoons tomato paste
- ½ cup vegetable broth 1 cup if prepared on the stove
- 2 (15oz) cans diced tomatoes not drained
- 4 cups cauliflower florets about 2-inches in size
- 1 (15oz) can chickpeas drained and rinsed
- ½ cup canned coconut milk
- 1 cups frozen peas optional
Instructions
Instant Pot Directions
- Hit saute on the Instant Pot, add the oil, and let heat briefly. Add the onion and saute for 2-3 minutes. Add in the garlic, ginger, garam masala, turmeric, chili powder, cumin, paprika, and cayenne, and saute for 1 minute, or until the spices are fragrant. Turn the Instant Pot OFF by hitting cancel.
- Add in ½ cup of vegetable broth and scrape up any browned bits on the bottom of the inner pot.
- Add in the diced tomatoes and chickpeas. Place cauliflower and on top of the mixture.
- Close the lid and set it to cook on high pressure for 2 minutes. (Hit Manual or Pressure Cook and adjust the time to 2 minutes using the +/- buttons.) Once cook time has elapsed, do a quick pressure release, by using a long handle to knock the vent knob from the sealing position to the venting position. Be sure to stand back to protect yourself from the steam.
- Turn the Instant Pot back to saute and add in frozen peas and coconut milk. Simmer for 3- 5 minutes, stirring occasionally, until the sauce begins to thicken. Turn the Instant Pot Off. Serve warm over rice with minced cilantro if desired.
Stove Top Directions
- In a large heavy-bottomed saucepan, heat the oil over medium heat. Once the oil is heated, add in the onion and saute, stirring often, until the onion has softened. About 3-4 minutes.
- Add in the ginger, garlic, garam masala, turmeric, chili powder, cumin, paprika, and cayenne. Cook for just 1-2 minutes until the spices begin to give off their fragrance. Add in tomato paste and cook for 1 minute longer.
- Add ½ cup of vegetable broth to the pan and scrape up any browned bits from the bottom of the pan. Stir in the diced tomatoes, chickpeas, and cauliflower. Bring to a boil then reduce the heat and simmer for 20 minutes, stirring occasionally. You may need to add in an additional ¼-1/2 cup of broth as the tikka masala simmers.
- Stir in the peas, and coconut milk and cook until heated through and beginning to thicken about 5 minutes. Serve with rice and a sprinkle of cilantro if desired.
Equipment Needed
Notes
Broth: If preparing this recipe on the stove, you may need a full 1 cup of vegetable stock. The Instant Pot seals in all the moisture, while some of that will evaporate when simmering on the stove.
Coconut Milk: Use canned full-fat or reduced-fat.
Spice level: Feel free to increase or decrease the cayenne pepper for more or less spicy.
Leftovers: Store leftover Tikka Masala in the fridge for 3-4 days in a sealed container or freeze for up to 1 month.
Nutrition
Calories: 367kcal | Carbohydrates: 47g | Protein: 14g | Fat: 17g | Saturated Fat: 11g | Sodium: 832mg | Potassium: 1339mg | Fiber: 14g | Sugar: 16g | Vitamin A: 771IU | Vitamin C: 95mg | Calcium: 157mg | Iron: 7mg
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Christal
I loved this. I have made 3 of your dishes from the list so far and this one was my favorite. Mine came out a bit spicy, but still amazing.
Kristen Chidsey
I love hearing you are enjoying so many recipes! Thank you for sharing.
Gina
This was a delicious recipe to quickly throw together after a busy day. My husband and I ate it up! Definitely keeping it in my dinner rotation!
Radhika
Loved it!
Nicole
Making now but just questioning the "1/2 canned coconut milk"....
1/2 cup? 1/2 can?
Kristen Chidsey
Oh, I will fix ASAP. It is 1/2 cup 🙂
Brandy
Trying out vegan recipes for the new year and this was so delicious! Full of flavor and easy to make!
Katie
Love how easy and delicious this is!
Kristen Chidsey
So glad you enjoyed Katie!
Allison
So tasty, even my kids ate it! Thanks for sharing.
Kristen Chidsey
YAY! That is what I call winning when the kids love a Veggie heavy meal! Thanks for taking the time to share your review Allison 🙂