This easy vegetarian tikka masala is packed with veggies and coated in a tangy, luscious spiced sauce.
Even after all these years, three little words strung together, can be so powerful. They are just a bunch of black on white … right? But, three little words “chicken tikka masala” can have the spittle trying to escape out of those glands in the back of my mouth like my dog trying to escape my hold when he sees a squirrel!
Way, way back when I was a teenager, chicken tikka masala was synonymous with the beginning of the weekend. Back then, I lived in Abu Dhabi with my parents, and most Thursday nights (Friday was our Saturday) my dad would head to the little Indian Restaurant on the corner of the block and bring home packages of delicious-smelling chicken tikka masala, fish masala and buttery parathas and we would tear into them like bears waking up after winter (only, we woke up from our “winter” every 6 days). Chicken tikka masala was foreign to our Sri Lankan tastebuds then and we were not able to get enough of it. That creamy, tangy, oh so tastily spiced sauce that so generously and lusciously coated chunks of tender chicken …or fish …and those flaky, buttery parathas (so different from the rotis we were used to)- ahhh …those were the Thursday nights of such gluttonous bliss! 
Recently, I was talking to my daughter about those Thursday nights and she asked if I could try making a tikka masala. As she is a vegetarian, I opted to use cauliflower, carrots and green pepper in a vegetarian version. This came out so much better than we expected.
I won’t say that what you see here is an authentic tikka masala but more a fusion one. One that is made with ingredients you will find at your neighborhood grocery store. But, still, one with a creamy, tangy, oh so tastily spiced sauce that so generously and lusciously coats chunks of veggies. One that is a delight to eat as is (yes, we ate bowls of these like we would soup) or sopped up with naan (which we also picked up at our neighborhood grocery store).
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Vegetarian Tikka Masala
- Total Time: 45 minutes
- Yield: Serves 4
- Diet: Vegetarian
Description
A vibrant vegetarian twist on the classic, this Tikka Masala is bursting with spiced veggies and creamy coconut milk. Perfect for a cozy weeknight dinner.
Ingredients
- 2 tbsp olive oil
- 1 yellow onion
- 2 tsps freshly grated ginger
- 4 cloves garlic
- 1 tsp chili powder
- 1 tsp smoked paprika
- 1 tsp coriander
- 0.5 tsp turmeric
- 0.5 tsp cumin
- 6 oz (170 g) can tomato paste
- 13.5 oz (382 g) can fire roasted tomatoes
- 13.5 oz (382 g) can full fat coconut milk
- 1 cups (237 ml) water
- 1 head cauliflower
- 2 carrots
- 1 green bell pepper
- Salt
- Pepper
- 3 tbsp plain Greek yogurt
Instructions
- Sauté onions in a pan with olive oil over medium-low heat (approximately 300-350°F/150-175°C), stirring frequently, for 20-25 minutes until caramelized.
- Add ginger and garlic; sauté for about 1 minute.
- Add tomato paste, fire-roasted tomatoes, coconut milk, smoked paprika, chili powder, coriander, cumin, turmeric, and water. Stir until well combined.
- Add cauliflower and carrots; simmer covered for 10 minutes.
- Add green bell pepper; simmer covered for another 5 minutes, or until cauliflower is tender.
- Stir in yogurt, season with salt and pepper to taste.
Notes
- For a richer flavor, roast the cauliflower and carrots before adding them to the sauce.
- To reduce the spice level, decrease the amount of chili powder or omit it entirely.
- Leftovers can be stored in the refrigerator for up to 4 days and reheated gently on the stovetop.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Simmering
- Cuisine: Indian-inspired
Nutrition
- Serving Size: 1.5 cups
- Calories: 350
- Sugar: 10
- Sodium: 400
- Fat: 20
- Saturated Fat: 12
- Unsaturated Fat: 6
- Carbohydrates: 40
- Fiber: 8
- Protein: 10
- Cholesterol: 15
Frequently Asked Questions
Can I substitute the cauliflower with another vegetable?
Yes, you can substitute the cauliflower with vegetables like zucchini or eggplant for a different texture and flavor.
How do I ensure the sauce is thick and creamy?
To achieve a thick and creamy sauce, make sure to simmer the sauce long enough to reduce it, and consider adding a splash of coconut milk or cream at the end.
What spice blend should I use for the tikka masala sauce?
You can use a pre-made tikka masala spice blend or create your own using spices like garam masala, cumin, coriander, and turmeric for an authentic flavor.
I am no vegetarian, but this turned out delicious and I will be making again – probably with some chicken added.
My family really enjoyed this. I substituted lentils for cauliflower because it was what I had on hand. I will make this again! Thank you!
Hello SHASHI CHARLES,
That’s a great article about vegetarian tikka masala. It’s really so delicious food. Keep your good job.
So dilisious !!!
I just made this and it turned out amazing!! Thank you for sharing this delicious recipe. I’ve been craving some good Indian food and you nailed it
Loved this! Even awesome leftover (possibly more awesome). I’m not vegetarian or vegan and struggle with tofu but this was great. I did follow the recommendation to reduce the garam masala
Wow. It looks delicious. I love veggie tikka masala very much . So, I will try to make it very soon. Your recipe will help me. Thanks for sharing your recipe.