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Vegan Cauliflower Tikka Masala

Vegan Cauliflower Tikka Masala with Instant Pot Tikka Masala Sauce. Flavorful Weekday Dinner. Glutenfree Soyfree Nutfree option Vegetable Tikka Masala

Prep Time
10 mins
Cook Time
10 mins
Total Time
45 mins
Servings: 6
Calories: 107 kcal
Course: Main Course
Cuisine: Indian , Vegan , gluten-free

Ingredients

  • 1 medium head of cauliflower chopped into florets
  • 2 tsp oil
  • 1 tsp lemon juice
  • 1/2 tsp ground cumin
  • 1/2 tsp ground coriander
  • 1/2 tsp garam masala
  • 1/2 tsp smoked paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp or more salt
  • 1 Recipe my Tikka masala sauce , use 2/3 of the sauce recipe if using a small head of cauliflower
  • 1/4 cup non dairy cream such as cashew ( (blend 1/4 cup cashews with 1/4 cup water until smooth), soy, coconut (optional)

Instructions

    Cup of Yum
  1. If you havent yet, make  my Tikka Masala Sauce. To a large bowl, Add the chopped cauliflower florets, drizzle oil and lemon juice and toss well to coat. In a small bowl mix all the spices and salt. Sprinkle the spices all over the cauliflower and toss to coat. Spread the florets on a parchment lined baking sheet or baking dish. Bake at 400 degrees F (205 C) for 25 mins.
  2. In a saucepan over medium heat or instant pot on saute mode, combine the tikka masala sauce and baked cauliflower. Add 1/4 cup of non dairy cream if needed. Mix well. Bring to a boil. At this point you can also add in a cup or more chickpeas for added protein. Cook for about 3-4 mins. Taste and adjust salt and flavor. 
  3. Garnish with fenugreek leaves or cilantro. Sprinkle some smoked paprika or cayenne (really important for a smoky flavor). Take off heat. Then let the mixture sit for another few mins before serving. Serve with Naan, flatbreads or rice. 

Notes

  • No Bake option: You can cook the Cauliflower in the Instant Pot instead of baking. Add to the sauce and pressure cook at low pressure for 1 minute. Quick release.
  • Skillet: just simmer covered in a skillet for 10 mins or until cooked through.
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  • Variations: Add other veggies such as potato (baked), pumpkin(baked), fresh broccoli, zucchini etc
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  • Nutrition is for 1 serve. 

Nutrition Information

Calories 107kcal (5%) Carbohydrates 15g (5%) Protein 3g (6%) Fat 4g (6%) Sodium 523mg (22%) Potassium 532mg (15%) Fiber 2g (8%) Sugar 7g (14%) Vitamin A 80IU (2%) Vitamin C 35mg (39%) Calcium 26mg (3%) Iron 1.2mg (7%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 107

% Daily Value*

Calories 107kcal 5%
Carbohydrates 15g 5%
Protein 3g 6%
Fat 4g 6%
Sodium 523mg 22%
Potassium 532mg 11%
Fiber 2g 8%
Sugar 7g 14%
Vitamin A 80IU 2%
Vitamin C 35mg 39%
Calcium 26mg 3%
Iron 1.2mg 7%

* Percent Daily Values are based on a 2,000 calorie diet.