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.

  • 29 Apr 2025
  • Cook time 30 min
  • Prep time 5 min
  • 4 Servings
  • 5 Ingredients

Vegetarian tikka masala

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:

1/2 cup curry paste
120g
6 cups pumpkin
720g
1 cauliflower
900g
1 can canned tomatoes
400g
1 cup coconut milk
230g

Instructions:

1. Prepare the Vegetables:
- Peel the pumpkin and cut it into small, bite-sized cubes.
- Wash the cauliflower and cut it into florets.
2. Cook the Curry Base:
- 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.
3. Add the Pumpkin and Cauliflower:
- 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.
4. Add the Tomatoes and Coconut Milk:
- 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.
5. Simmer the Curry:
- 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.
6. Adjust Seasoning:
- Taste the curry and add salt, pepper, or additional spices if needed.
7. Serve:
- 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 Size590 grams
Energy
Calories 250kcal13%
Protein
Protein 8g5%
Carbohydrates
Carbohydrates 30g8%
Fiber 9g23%
Sugar 14g14%
Fat
Fat 15g17%
Saturated 13g42%
Cholesterol 0.00mg-
Vitamins
Vitamin A 790ug87%
Choline 130mg23%
Vitamin B1 0.79mg66%
Vitamin B2 0.39mg30%
Vitamin B3 3.37mg21%
Vitamin B6 0.65mg38%
Vitamin B9 170ug44%
Vitamin B12 0.00ug0%
Vitamin C 140mg154%
Vitamin E 2.76mg18%
Vitamin K 40ug33%
Minerals
Calcium, Ca 130mg10%
Copper, Cu 0.52mg58%
Iron, Fe 3.90mg35%
Magnesium, Mg 90mg21%
Phosphorus, P 250mg20%
Potassium, K 1630mg48%
Selenium, Se 6ug11%
Sodium, Na 190mg13%
Zinc, Zn 1.69mg15%
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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