This Week I am Cooking – VEGAN TIKKA MASALA 


This plant-based Tikka Masala is packed with fresh veggies that is a one-pot wonder that can be whipped up in under 30 minutes. Not only is this recipe vegan it can also be eaten by those following a keto diet. 

Infused (impress your friends by talking like a chef) with fragrant Indian spices that truly warms the heart. Cauliflower is the main filler in this dish as it is nutritious & filling. 

It’s a quick, simple & satisfying meal that is so nourishing.  

I will leave it up to you to change up the veggie selection. You can bulk it up by adding some roasted sweet potatoes, butternut squash etc.  

Give it a shot and let me know how you get on 

What You Need: 

  • 1–2 tablespoons olive oil or coconut oil 
  • 1 extra-large onion – chopped 1 tablespoon chopped ginger 
  • 4 fat garlic cloves, rough chopped 
  • 1 teaspoon cumin 
  • 1 teaspoon coriander 
  • 1 teaspoon turmeric 
  • ½ teaspoon paprika  
  • 1 teaspoon garam masala 
  • 1 teaspoon black mustard seeds 
  • 1 teaspoon fennel seeds 
  • 1 teaspoon salt 
  • 1 1/2 cups tomatoes, diced  
  • 1 can coconut milk 
  • 1 red bell pepper diced 
  • 1 small head cauliflower – cut into small florets 
  • 1 courgette – cut into 1-inch-thick pieces 
  • squeeze of lemon 
  • coriander for garnish 

Let’s Get Cooking: 

  • Heat oil in a large heavy bottom pot over medium-high heat.  
  • Chuck in the onion, ginger and garlic, stir quickly to avoid it sticking to the pan and burning, when its golden in colour, you are there.  
  • Add the spices, seeds and lightly toast, while stirring 1-2 minutes, this brings out the flavour 
  • Add the diced tomato, cook 2 more minutes, until they soften,  
  • Put in the coconut milk and mix, bringing to a simmer.  
  • Add the veggies and let simmer 10-12 minutes on medium low heat.  
  • Taste, add a squeeze of lemon juice and season 
  • Add some chickpeas to kick up the protein, give a stir and warm through. 
  • Serve in bowls with basmati rice and enjoy  
  • The Tikka Masala will keep up to 4 days in the fridge. 

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