Easy Vegan Tikka Masala (Chickpeas + Cauliflower)

This easy vegan tikka masala recipe is an absolute show-stopper! It's better than takeout and filled with vegetables and plant-based protein. The thick and creamy sauce make it just right for pouring over coconut rice and it's mild enough that even my little kids enjoy it!

This cauliflower and chickpea tikka masala is the stovetop version of my popular Instant Pot Vegan Tikka Masala recipe. It has a thick, creamy sauce and is filled with veggies and plant-based protein from the chickpeas. Since publishing the recipe over a year ago I have tweaked the spices a bit to make it more kid-friendly and less spicy so everyone can enjoy it!

This tikka masala is an absolute favorite for everyone in the family...even my three year old! I love to serve it over coconut rice but you can serve it over any rice, your favorite veggies, or even on its own. It is warm, cozy, comforting and the perfect easy weeknight meal that the whole family enjoys.

What is Tikka Masala?

Tikka masala is a creamy, beautiful orange dish of protein marinated in a spiced curry. It originated in India and can be as spicy or as mild as you'd like! Meat eaters make it with chicken or lamb, but for a vegan version I love it with chickpeas and cauliflower.

Tikka Masala is a takeout favorite at Indian restaurants, but truth be told, I love making it at home even more. I can adjust the spices to my family's liking and it's so nutritious!

How to Make Vegan Tikka Masala

1. Heat a 5.5 quart dutch oven over medium heat. Once hot, add oil, onion and salt. Sauté for 4 minutes until the onions begin to soften. Add garlic and all of the dry spices. Sauté for an additional 2 minutes until the spices are very fragrant.
2. Add in crushed tomatoes, coconut milk, water, chickpeas and cauliflower florets and stir.
3. Turn the heat to high and bring to a boil. Once boiling, cover and reduce to medium heat. Cook for 25-30 minutes until the cauliflower is fork tender.
4. Serve hot over fluffy and sweet coconut rice and add a handful of fresh cilantro leaves and lime wedges to each bowl. For a creamier consistency, add my homemade cashew cream.

Health Benefits of Cauliflower

Cauliflower is a nutrient-rich cruciferous vegetable that is low in calories while offering dietary fiber, vitamin C and folic acid.

According to the Produce for Better Health Foundation, you want to look for cauliflower that is heavy for its size and with compact, creamy white curds and bright green, firmly-attached leaves. Skip cauliflower heads with brown spots or loose sections that are spread out.

You can store raw uncut cauliflower in your refrigerator for up to five days. If it comes wrapped in a tight plastic bag, it is best to leave it in that until you plan to use it. The sooner you use it, the sweeter it will be!

Health Benefits of Chickpeas

Chickpeas are one of my most-used pantry staples and a great source of protein and provides many health benefits! In addition to being a plant-based protein, chickpeas offer both dietary fiber and complex carbs. Whether canned or cooked from dried, they are also an excellent source of folic acid and they digest slowly (keeping you fuller longer).

Chickpeas are satisfying without making you feel stuffed. Plus, they offer a hearty texture which is why vegan chickpea tikka masala is so popular!

I hope you enjoy this vegan Indian cuisine! The flavorful tikka masala sauce pairs perfectly with naan bread too. Please feel free to tag @eatingbyelaine so I can see your creations!

Easy Vegan Tikka Masala

---

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 6 reviews

• Author: Elaine Gordon
• Total Time: 40
• Yield: 6 1x
• Diet: Vegan

Print Recipe

Pin Recipe

Description

This easy vegan tikka masala recipe is an absolute show-stopper! It's better than takeout and filled with vegetables and plant-based protein. The thick and creamy sauce make it just right for pouring over coconut rice and it's mild enough that even my little kids enjoy it!

---

Ingredients

Scale 1x2x3x

• 2 tablespoons extra virgin olive oil
• 1 medium white onion, diced
• 1 ½ teaspoons fine sea salt
• 3 cloves garlic, minced
• 2 tablespoons garam masala
• 1 teaspoon ground turmeric
• ½ teaspoon ground paprika
• 1, 18 oz jar (or can) crushed tomatoes
• 1, 13.5 oz can full-fat coconut milk
• ½ cup filtered water
• 1, 15-ounce can garbanzo beans (drained and rinsed) or 1.5 cups cooked chickpeas
• 1 head cauliflower, core removed and cut into florets, then chopped into very small pieces for fast cooking

Serve with: coconut rice, fresh cilantro leaves and lime wedges

Cook Mode Prevent your screen from going dark

---

Instructions

1. Heat a 5.5 quart dutch oven over medium heat. Once hot, add oil, onion and salt.  Saute for 4 minutes until the onions begin to soften. Add garlic and all of the dry spices. Saute for 2 minutes until the spices are very fragrant.
2. Add in crushed tomatoes, coconut milk, water, garbanzo beans and cauliflower florets and stir.
3. Turn the heat to high and bring to a boil. Once boiling, cover and reduce to medium heat.  Cook for 25-30 minutes until the cauliflower is fork tender.
4. Serve hot over coconut rice and add a handful of fresh cilantro leaves and lime wedges to each bowl. For a creamier consistency, add my homemade cashew cream.

Equipment

dutch oven

Buy Now →

Notes

For spicier tikka masala add a couple pinches of cayenne pepper. You can also add chili powder for more spicy flavor.  

Store leftovers (once fully cooled to room temperature) in an airtight container in your refrigerator for up to one week. Store in your freezer for up to two months. If freezing, be sure to leave 1 inch of space at the top of the container for expansion.

• Prep Time: 10
• Cook Time: 30
• Category: Entree
• Method: Stovetop
• Cuisine: Indian

• Cauliflower
• Chickpeas
• Coconut
• Vegetables
• Fall
• Winter
• Gluten-Free
• Nut-Free
• Refined Sugar-Free
• Vegan
• No-Bake
• One-Pot
• Stovetop
• Easy
• Kid-Friendly
• Quick