Chock Full of Protein and the Iconic Tikka Masala Flavors: Vegetarian Tikka Masala.
Chicken Tikka Masala, one of the most popular Indian takeout dishes, has a few origin stories. One of the most popular ones is that a Pakistani-Scottish chef working in Glasgow during the 1960s created it. Using typical Indian spice blends at a lower volume, he created the saucy dish to appeal to a customer who had complained that the chicken was “dry.” This is just one story; some Indian food historians rightly claim that it is a Punjabi variation of the classic Indian Butter Chicken. Regardless of the backstory, Chicken Tikka Masala is popular and delicious today all over the world.
Popular and delicious—except if you’re looking for a meatless version, right? Enter Vegetarian Tikka Masala. Replacing the chicken pieces with knobby cauliflower florets and chickpeas is a great idea. While you could substitute cooked lentils or paneer for the chickpeas, they work best in this particular dish. The texture is right, the protein is there, and the cauliflower and chickpeas soak up that delectable, hallmark sauce.
You will love Vegetarian Tikka Masala because it’s healthy, tasty, and can be made ahead. Don’t let the long ingredients list scare you! You can definitely prep the fresh veggies ahead or buy pre-chopped ones in your produce aisle. Even the spices can be measured the day before and stored in a resealable baggie. Once you do start making Vegetarian Tikka Masala, it comes together easily and quickly. Leftovers taste even better the next day!
Fresh Ginger
The aromatic, warm flavor of fresh ginger is key to Vegetarian Tikka Masala. While it might be tempting to just grab your container of dried ground ginger and sprinkle some in, there’s really no substitute for fresh. Fresh ginger, while it’s not exactly pretty, with its gnarled shape and tough exterior, is a diamond in the rough. Most produce sections carry fresh ginger; all you need is a cheese or vegetable grater (once you peel off the tough outer layer with a paring knife). If you can’t find it in your produce section, look where the prepackaged fresh herbs are. You can usually find freshly grated ginger there.
How to Make Ahead and Store?
Vegetarian Tikka Masala has several make-ahead options available. As mentioned above, prepping your raw ingredients and spices ahead of time is one way to go. Secondly, you can make the dish completely up to a day ahead of time and store it in the fridge. After the flavors mingle in the fridge all night, they are even better together! Finally, Vegetarian Tikka Masala freezes ahead or as leftovers beautifully. Simply place the cooked dish in an airtight storage container and freeze for up to 3 months. Gently reheat over the stove or thaw in the microwave when you’re ready to eat.
Serving Suggestions
Serve Vegetarian Tikka Masala with steaming hot basmati rice and warm naan. Either make your own or do as my family does and order the naan from your favorite takeout place for one less thing to cook! If you have leftovers the next day, you can always make a wrap with the naan, veggies, and chickpeas from the dish itself. Condiments are always a good idea, so try Vegetarian Tikka Masala with Caramelized Onion and Garlic Jam, Tomato Chutney, or any of your favorite dippables.
Vegetarian Tikka Masala Recipe
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion diced
- 1 large carrot chopped
- 2 tablespoons tomato paste
- 1 tablespoon fresh ginger grated
- 4 cloves garlic minced
- 2 teaspoons garam masala
- 1 teaspoon ground turmeric
- 1 teaspoon chili powder
- 1/2 teaspoon paprika
- 1/2 teaspoon ground cumin
- 1/4 teaspoon cayenne pepper optional for heat
- 3 cups cauliflower florets
- 3/4 cup vegetable broth
- 1 can 28 ounces diced tomatoes
- 1 can 15 ounces chickpeas, drained and rinsed
- 1/2 cup heavy cream or coconut milk
- 1 tablespoon lemon juice
- Salt to taste
- Fresh cilantro chopped for garnish
Instructions
- In a large skillet or pot, heat olive oil over medium heat. Add diced onion and carrot, cooking until softened, about 5 minutes.
- Stir in tomato paste, grated ginger, minced garlic, garam masala, turmeric, chili powder, paprika, cumin, and cayenne pepper. Cook for 2 minutes until fragrant.
- Add cauliflower florets, diced tomatoes with their juice, and vegetable broth. Bring to a boil, then reduce heat to a simmer. Cover and cook for 20 minutes, or until cauliflower is tender.
- Stir in chickpeas, heavy cream or coconut milk, and lemon juice. Cook for an additional 5 minutes, or until heated through.
- Season with salt to taste and garnish with chopped fresh cilantro before serving.
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