This Week I am Cooking – VEGAN TIKKA MASALA 

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.