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Vegetarian Tikka Masala: A Flavorful, Plant-Based Twist on a Classic

Vegetarian Tikka Masala is a plant-based version ofthe classic Indian dish, featuring chickpeas, zucchini, and cauliflowersimmered in a spiced tomato sauce and finished with creamy yogurt and freshspinach. Perfect for a wholesome, flavorful meal.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Main Course
Cuisine Italian-inspired, vegetarian
Servings 4
Calories 300 kcal

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!

Nutrition

Calories: 300kcal
Keyword Vegetarian tikka masala
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