This recipe for Easy Vegan Tikka Masala 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 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 it’s own. It is warm, cozy, comforting and the perfect easy weeknight meal that the whole family enjoys.

What is Tikka Masala?

This 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!

Vegan Tikka Masala with Coconut Rice

I serve this vegan Tikka Masala over fluffy and sweet coconut rice. It’s a perfect weeknight meal, full of robust and comforting flavors that I just crave. You can make coconut rice on the stovetop or in the Instant Pot using a can of coconut milk as your cooking liquid!

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!

All About Chickpeas

Chickpeas (also called garbanzo beans) are one of my most-used pantry staples and a great source of protein! In addition to being a plant-based protein, chickpeas offer both dietary fiber and complex carbs.  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 that is perfect for a Vegan Tikka Masala dish like this one!

More Savory Vegan Main Dishes

Vegan Cauliflower Chickpea Shawarma Bowls

Roasted Veggies & Crispy Chickpeas Over Quinoa with Garlic Maple Tahini

Quick & Easy One-Pot Curried Quinoa & Chickpeas

Easy One-Pot Vegan Pumpkin Curry

Vegan Mediterranean Quinoa Bowl

Maple Roasted Butternut Squash & Apple Quinoa Salad

Easy Moroccan Chickpeas

Easy Vegan Tikka Masala

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5 from 3 reviews

• Author: Elaine Gordon
• Prep Time: 10
• Cook Time: 30
• Total Time: 40
• Yield: 6 1x
• Diet: Vegan

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Description

This recipe for Easy Vegan Tikka Masala 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!

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Ingredients

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• 2 tablespoons extra virgin olive oil
• 1 medium white onion, diced
• 1 1/2 teaspoons fine sea salt
• 3 cloves garlic, minced
• 2 tablespoons garam masala
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground paprika
• 1, 18 oz jar (or can) crushed tomatoes
• 1, 13.5 oz can full-fat coconut milk
• 1/2 cup filtered water
• 1, 15-ounce can garbanzo beans (drained and rinsed)
• 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

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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.
5. 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.

Equipment

knife

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dutch oven

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airtight container

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Notes

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

• Category: Entree
• Method: Stovetop
• Cuisine: Indian

Keywords: vegan tikka masala