Vegetarian tikka masala
Savor the rich flavors of our Vegetarian Tikka Masala, featuring a hearty blend of pumpkin, cauliflower, and coconut milk. This easy, nutritious, and mouth-watering recipe combines curry paste and canned tomatoes for a delightful, plant-based meal that’s perfect for any occasion.
- 28 Mar 2025
- Cook time 30 min
- Prep time 5 min
- 4 Servings
- 5 Ingredients
Vegetarian Tikka Masala is a delicious and hearty dish that is perfect for any occasion. This version swaps out traditional meat for nutrient-rich vegetables like pumpkin and cauliflower, making it a healthy and satisfying meal for vegetarians and non-vegetarians alike. The aromatic curry paste and creamy coconut milk create a rich and flavorful sauce that envelops the tender veggies. It's a perfect blend of spices and comfort, ideal for serving with rice or naan bread.
Ingredients:
Instructions:
- Peel the pumpkin and cut it into small, bite-sized cubes.
- Wash the cauliflower and cut it into florets.
- In a large pot or deep skillet, heat a little oil over medium heat.
- Add the curry paste and cook for 1-2 minutes until it becomes fragrant.
- Stir the pumpkin cubes and cauliflower florets into the pot, making sure they are well coated with the curry paste.
- Cook for 3-4 minutes, stirring occasionally.
- Pour in the canned tomatoes, including their juices.
- Add the coconut milk and stir to combine all the ingredients.
- Bring the mixture to a gentle simmer.
- Reduce the heat to low and cover the pot.
- Let the curry simmer for about 20-25 minutes, or until the pumpkin and cauliflower are tender. Stir occasionally to prevent sticking and to ensure even cooking.
- Taste the curry and add salt, pepper, or additional spices if needed.
- Serve the vegetarian tikka masala hot, over basmati rice or with naan bread.
- Garnish with fresh coriander (optional).
Tips:
- Cut the pumpkin and cauliflower into evenly sized pieces to ensure they cook at the same rate.
- For a richer flavor, you can roast the vegetables in the oven before adding them to the curry.
- If you prefer a spicier dish, choose a curry paste with more heat or add fresh chilies.
- Stir the coconut milk well before adding it to the curry to ensure even consistency.
- Add a handful of fresh spinach or peas towards the end of cooking for added color and nutrition.
- Garnish with fresh cilantro and a squeeze of lime juice for a bright and fresh finish.
Cooking Vegetarian Tikka Masala is a wonderful way to enjoy a hearty meal that is both flavorful and nourishing. The combination of pumpkin and cauliflower with the aromatic spices from the curry paste creates a delightful and satisfying dish that is sure to please. Whether you're cooking for yourself or sharing with friends and family, this recipe is bound to become a favorite. Pair it with rice or naan to soak up every bit of the delicious sauce. Enjoy!
| Nutrition Facts | |
|---|---|
| Serving Size | 590 grams |
| Energy | |
| Calories 250kcal | 13% |
| Protein | |
| Protein 8g | 5% |
| Carbohydrates | |
| Carbohydrates 30g | 8% |
| Fiber 9g | 23% |
| Sugar 14g | 14% |
| Fat | |
| Fat 15g | 17% |
| Saturated 13g | 42% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 790ug | 87% |
| Choline 130mg | 23% |
| Vitamin B1 0.79mg | 66% |
| Vitamin B2 0.39mg | 30% |
| Vitamin B3 3.37mg | 21% |
| Vitamin B6 0.65mg | 38% |
| Vitamin B9 170ug | 44% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 140mg | 154% |
| Vitamin E 2.76mg | 18% |
| Vitamin K 40ug | 33% |
| Minerals | |
| Calcium, Ca 130mg | 10% |
| Copper, Cu 0.52mg | 58% |
| Iron, Fe 3.90mg | 35% |
| Magnesium, Mg 90mg | 21% |
| Phosphorus, P 250mg | 20% |
| Potassium, K 1630mg | 48% |
| Selenium, Se 6ug | 11% |
| Sodium, Na 190mg | 13% |
| Zinc, Zn 1.69mg | 15% |
| Water | |
| Water 510g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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