Vegetarian Tikka Masala is a delicious and comforting dish that brings together the rich and aromatic flavors of Indian cuisine in a plant-based, nutrient-packed meal. This hearty dish combines chickpeas, zucchini, and cauliflower with a fragrant, spiced tomato sauce, and a touch of creamy yogurt. It’s perfect for a filling weeknight dinner or meal prep, offering a blend of bold spices and creamy textures. Whether you serve it with rice, cauliflower rice, or with a sprinkle of cilantro and lime, this Vegetarian Tikka Masala is sure to become a family favorite. Plus, it’s a healthy, wholesome way to enjoy the flavors of tikka masala without meat.
Ingredients:
- For the Tikka Masala:
- 1 tablespoon olive oil or avocado oil
- ½ medium yellow onion, diced (1 cup)
- 1 medium red bell pepper, diced (1 cup)
- 1 medium zucchini, sliced into half moons (2 cups)
- 2 garlic cloves, minced
- 1 (28-ounce) can no-salt-added tomato sauce
- 2 teaspoons garam masala
- 1 teaspoon ground turmeric
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon fine sea salt
- ½ teaspoon ground ginger
- ½ teaspoon ground coriander
- ¼ teaspoon chili powder
- ¼ teaspoon black pepper
- ⅛ teaspoon cayenne (optional)
- 1 (15-ounce) can chickpeas, drained and rinsed
- 2 (12-ounce) bags frozen cauliflower florets
- 1 cup plain whole milk yogurt (or plant-based yogurt for vegan option)
- 2 large handfuls fresh baby spinach (2-3 ounces)
- Optional for Serving:
- Cooked rice or cauliflower rice
- Fresh cilantro
- Lime wedges
- Toasted sesame seeds
- Cashews
Instructions:
- Sauté the Vegetables:
- Heat the olive oil in a large skillet or pot over medium heat. Add the diced onion and bell pepper, and sauté for 5-7 minutes until softened.
- Add the zucchini and minced garlic, and cook for another 3-4 minutes until the zucchini softens slightly.
- Add Spices and Tomato Sauce:
- Stir in the garam masala, turmeric, garlic powder, onion powder, sea salt, ground ginger, ground coriander, chili powder, black pepper, and cayenne (if using). Let the spices toast for about 1-2 minutes to release their aroma.
- Pour in the tomato sauce, and bring the mixture to a gentle simmer.
- Cook the Vegetables and Chickpeas:
- Add the drained chickpeas and frozen cauliflower florets to the tomato sauce. Stir to coat the vegetables and chickpeas in the sauce, and simmer for 15-20 minutes, allowing the flavors to meld together and the cauliflower to cook through.
- Stir in Yogurt and Spinach:
- Once the cauliflower is tender, stir in the yogurt, mixing well to create a creamy sauce.
- Add the fresh baby spinach and cook for 2-3 minutes, just until the spinach wilts into the sauce.
- Serve and Enjoy:
- Serve the Vegetarian Tikka Masala over cooked rice or cauliflower rice. Garnish with fresh cilantro, lime wedges, toasted sesame seeds, or cashews for extra texture and flavor. Enjoy!
Conclusion:
This Vegetarian Tikka Masala is a hearty and flavorful dish that brings the warmth and richness of traditional Indian spices into a plant-based meal. With the perfect balance of creamy and spicy, it’s a satisfying dish that’s easy to make and perfect for both vegans and vegetarians. The combination of chickpeas, zucchini, and cauliflower makes it a nutritious and filling option, while the yogurt adds a lovely creamy touch. Serve it with rice or cauliflower rice, and top it off with fresh cilantro, lime, or nuts for an extra burst of flavor. It’s a delicious and healthy alternative to the classic tikka masala that will leave you feeling nourished and full of vibrant flavors.
Vegetarian Tikka Masala: A Flavorful, Plant-Based Twist on a Classic
Ingredients
For the Tikka Masala:
- 1 tablespoon olive oil or avocado oil
- ½ medium yellow onion diced (1 cup)
- 1 medium red bell pepper diced (1 cup)
- 1 medium zucchini sliced into half moons (2 cups)
- 2 garlic cloves minced
- 1 28-ounce can no-salt-added tomato sauce
- 2 teaspoons garam masala
- 1 teaspoon ground turmeric
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon fine sea salt
- ½ teaspoon ground ginger
- ½ teaspoon ground coriander
- ¼ teaspoon chili powder
- ¼ teaspoon black pepper
- ⅛ teaspoon cayenne optional
- 1 15-ounce can chickpeas, drained and rinsed
- 2 12-ounce bags frozen cauliflower florets
- 1 cup plain whole milk yogurt or plant-based yogurt for vegan option
- 2 large handfuls fresh baby spinach 2-3 ounces
Optional for Serving:
- Cooked rice or cauliflower rice
- Fresh cilantro
- Lime wedges
- Toasted sesame seeds
- Cashews
Instructions
Sauté the Vegetables:
- Heat the olive oil in a large skillet or pot over medium heat. Add the diced onion and bell pepper, and sauté for 5-7 minutes until softened.
- Add the zucchini and minced garlic, and cook for another 3-4 minutes until the zucchini softens slightly.
Add Spices and Tomato Sauce:
- Stir in the garam masala, turmeric, garlic powder, onion powder, sea salt, ground ginger, ground coriander, chili powder, black pepper, and cayenne (if using). Let the spices toast for about 1-2 minutes to release their aroma.
- Pour in the tomato sauce, and bring the mixture to a gentle simmer.
Cook the Vegetables and Chickpeas:
- Add the drained chickpeas and frozen cauliflower florets to the tomato sauce. Stir to coat the vegetables and chickpeas in the sauce, and simmer for 15-20 minutes, allowing the flavors to meld together and the cauliflower to cook through.
Stir in Yogurt and Spinach:
- Once the cauliflower is tender, stir in the yogurt, mixing well to create a creamy sauce.
- Add the fresh baby spinach and cook for 2-3 minutes, just until the spinach wilts into the sauce.
Serve and Enjoy:
- Serve the Vegetarian Tikka Masala over cooked rice or cauliflower rice. Garnish with fresh cilantro, lime wedges, toasted sesame seeds, or cashews for extra texture and flavor. Enjoy!