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.
Servings: 4
Ingredients
- ½ tablespoon extra virgin olive oil 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 kosher salt
- 2 tablespoons tomato paste
- ½ cup vegetable broth 1 cup if prepared on the stove
- 2 (15-ounce) cans diced tomatoes not drained
- 4 cups cauliflower florets about 2-inches in size
- 1 (15-ounce) 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 olive oil, and let heat briefly. Once heated, add the minced and onion and saute for 2-3 minutes. Add in the minced garlic, ginger, garam masala, turmeric, chili powder, cumin, paprika, cayenne pepper, kosher salt, and tomato paste, and saute for 1 minute, or until the spices are fragrant. Turn the Instant Pot OFF by hitting cancel.
- Add in the vegetable broth and scrape up any browned bits on the bottom of the inner pot.
- Add in the chickpeas, diced tomatoes, and then place 4 cups cauliflower florets on top of the mixture. DO NOT STIR!
- 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 canned coconut milk and frozen peas. 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 olive oil. Once heated, add the minced and onion and saute for 2-3 minutes. Add in the minced garlic, ginger, garam masala, turmeric, chili powder, cumin, paprika, cayenne pepper, kosher salt, and tomato paste, and saute for 1 minute, or until the spices are fragrant. Turn the Instant Pot OFF by hitting cancel.
- Add the vegetable broth to the pan and scrape up any browned bits from the bottom of the pan. Stir in the diced tomatoes cauliflower florets, and chickpeas . Bring to a boil then reduce the heat and simmer for 20 minutes, stirring occasionally. You may need to add in an additional ½ cup of broth as the tikka masala simmers.
- Stir in the coconut milk and peas and cook until heated through and beginning to thicken about 5 minutes. Serve with rice and a sprinkle of cilantro if desired.
Video
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
