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    Vegan Cauliflower and Chickpea Tikka Masala with Coconut Rice

    Oct 4, 2019 · 22 Comments

    Jump to Recipe
    VGGFNFSFEV

    A vegan tikka masala made with tender cauliflower, hearty chickpeas and sweet and creamy coconut milk!  This cozy recipe uses mostly pantry items that you likely have on hand.  It is a ridiculously easy and flavorful meal that comes together quickly. 

    Everything goes into the Instant Pot and out comes the most incredible sweet, spicy and savory Indian stew-like concoction that is begging to be poured over sweet and creamy coconut rice.

    This dairy-free and healthier tikka masala dish is my new weeknight dinner bestie.  When time is short and I want a cozy, filling and nutritious meal quickly, I go for recipes that use mostly pantry ingredients, require little chopping/hands on time and don't take long to cook. 

    healthy vegan tikka masala in a bowl with rice

    This instant pot vegan tikka masala hits all that criteria and more!  It also happens to be infused with big flavor from the spice blend and loaded with plant-based protein and veggies.  Plus, it is gluten-free and nut-free making it allergy-friendly and something that most everyone can enjoy.

    This dish is sweet, spicy, savory, cozy and super filling.  It really has it all going on.  Plus, it is impressive on any table and very nutritious.

    Ingredients

    Most tikka masala recipes contain meat and dairy.  This vegan version is still filling with the addition of chickpeas and cauliflower. 

    It gets its creaminess from full fat coconut-milk instead of heavy cream and whole milk yogurt.  And I promise you won't miss it at all!  Coconut milk is one of those miracle foods for all us dairy-free folks.  I always have a couple cans in my pantry.

    vegan chickpea curry served with rice and cilantro

    Here is all you need to make it:

    1. olive oil
    2. onion
    3. garlic
    4. canned or jarred crushed tomatoes
    5. coconut milk
    6. water
    7. lots of yummy spices!
    8. garbanzo beans
    9. cauliflower

    Most of these items are pantry staples so all you will really need to shop for is fresh cauliflower.

    Instructions

    First, let's make the coconut rice. Here's how! Add the rice, coconut milk and salt to the bottom of the Instant Pot and stir.

    Close lid and make sure the vent is on sealing. Press the rice function and cook for 12 minutes. Let naturally release for 5 minutes.  Press 'OFF' and release any remaining pressure.  Open lid and fluff with a fork.  Remove the coconut ricefrom the Instant Pot and set aside in a bowl.  Clean and dry the Instant Pot for the tikka masala.

    Cauliflower and Chickpea Tikka Masala

    Now let's make the tikka masala sauce! Hit the "saute" button and add olive oil or coconut oil. Once hot, add in onion, garlic and all of the spices. Stir for 2 minutes until the onions begin to soften and the spices are very fragrant.

    Add in crushed tomatoes, coconut milk, water, garbanzo beans and chopped cauliflower florets and stir.

    Press the "off/cancel/keep warm" button. Cook on high pressure for 2 minutes, then manually release the pressure.Hit "cancel/keep warm" and let it sit until ready to serve.

    Serve over coconut rice with cilantro and lime wedges for garnish.

    Serving Suggestions

    Ooooomigosh.  I'm beyond obsessed with my favorite easy side dish for this recipe - my creamy coconut rice!

    I typically make a double batch to have on hand for meals like this.  It completely transforms boring white rice into the most creamy, sweet and fluffy magical rice you will ever taste.  I don't know that I will ever cook rice another way!  Seriously.  I could eat this stuff plain by the spoonful.

    It couldn't be easier to make too.  The only ingredients you need are:

    1. full fat coconut milk
    2. white basmati rice
    3. salt

    Everything goes directly into the Instant Pot and out comes the most incredible rice to ever touch your lips.  Dramatic? Yes.  True? Also, yes.

    I discovered this coconut rice recipe from my friend Laney (thank you, Laney!) from Life is but a Dish.  If you are looking for stovetop directions you can find that in her blog post.  I included the Instant Pot coconut rice recipe below.

    So while this coconut rice part of the tikka masala recipe is certainly not required, I highly recommend making it.  It is the perfect bed to sop up all the flavors and juices from your tikka masala.  You will definitely not regret it.  And it makes the dish even more filling.  It also makes the dish more creamy and sweet to offset the strong spices in the tikka masala.

    top view of bowls of chickpea curry with coconut milk

    What are the health benefits of cauliflower?

    Cauliflower is a powerhouse vegetable that is low in calories while offering dietary fiber, vitamin C, and folic acid.  This recipe is a delicious way to get more cauliflower into your diet without it feeling like a chore.  Here, I used a head of white cauliflower but you could swap it for orange cauliflower, purple cauliflower or even romanesco.

    Want more Instant Pot recipes in your life?

    Try these vegan and gluten-free pressure cooker recipes (both savory and sweet):

    For more savory instant pot recipes, you have to try my mushroom risotto recipe - it comes together so easily and is packed with flavor. Just like my Instant Pot chickpea bolognese and whipped sweet potatoes, super easy recipes that are perfect for your Instant Pot!

    If it's more of a sweet offering that you are looking for, I love using my Instant Pot to make sweet and healthy treats! My easy sweet potato breakfast bowls are always a hit and you can always whip up a batch of my homemade pumpkin puree or sugar-free apple butter in your Instant Pot too!

    I've been making this recipe weekly and no one seems to be complaining in our household.  It is cozy, comforting and full of so much amazing flavor.  I cannot wait for you give this vegan tikka masala a try!

    I hope you make it and tag me on Instagram so I can see your mouthwatering plate of tikka masala. You can also leave a review below to help anyone else who may want to try this recipe!

    Finally, sign up for my newsletter to receive easy, delicious, and nutritious plant-based recipes right to your inbox. Enjoy!

    Print
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    Cauliflower and Chickpea Tikka Masala

    Vegan Cauliflower and Chickpea Tikka Masala with Coconut Rice


    4.5 from 4 reviews

    • Author: Elaine Gordon
    • Total Time: 50
    • Yield: 4 1x
    • Diet: Vegan
    Print Recipe
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    Description

    A vegan spin on tikka masala made with tender cauliflower, hearty chickpeas and sweet and creamy coconut milk!  This cozy recipe uses mostly pantry items that you likely have on hand.  It is a ridiculously easy and flavorful meal that comes together quickly. 

    Everything goes into the Instant Pot and out comes the most incredible sweet, spicy and savory Indian stew-like concoction that is begging to be poured over sweet and creamy coconut rice.


    Ingredients

    Units Scale

    For the Coconut Rice

    • 1 cup white basmati rice, rinsed well
    • 1, 13.5 ounce can full-fat coconut milk, room temperature, shaken well
    • ¼ teaspoon fine salt

    For the Cauliflower Chickpea Tikka Masala

    • 2 tablespoons extra virgin olive oil
    • 1 large white onion, diced
    • 3 cloves garlic, minced
    • 2 tablespoons garam masala
    • 1 ½ teaspoons fine sea salt
    • ½ teaspoon paprika
    • 1 teaspoon ground turmeric
    • 1, 18 oz jar (or can) crushed tomatoes
    • 1, 13.5 oz can full-fat coconut milk
    • ¼ cup water
    • 1, 15-ounce can garbanzo beans (drained and rinsed)
    • 1 head cauliflower, stem and leaves removed and cut into florets, then chopped

    Garnish

    • fresh cilantro (large stems removed)
    • Lime wedges

    Instructions

    For the coconut rice (make in advance if possible):

    1. Add the rice, coconut milk and salt to the bottom of the Instant Pot and stir.
    2. Close lid and make sure the vent is on sealing. Press the rice function and cook for 12 minutes. Let naturally release for 5 minutes.  Press 'OFF' and release any remaining pressure.  Open lid and fluff with a fork.  Remove the coconut rice from the Instant Pot and set aside in a bowl.  Clean and dry the Instant Pot for the tikka masala.

    For the tikka masala:

    1. Hit the "saute" button and add olive oil or coconut oil. Once hot, add in onion, garlic and all of the spices. Stir for 2 minutes until the onions begin to soften and the spices are very fragrant.
    2. Add in crushed tomatoes, coconut milk, water, garbanzo beans and chopped cauliflower florets and stir.
    3. Press the "off/cancel/keep warm" button. Lock the lid and turn the vent to sealing. Cook on high pressure for 2 minutes, then manually release the pressure.
    4. Hit "cancel/keep warm" and let it sit until ready to serve. Serve over coconut rice with cilantro and lime wedges for garnish.

    Equipment

    knife

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    Instant Pot

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    Notes

    I recommend making the coconut rice in advance and having on hand for this meal.  I typically make a double batch.

    A big thank you to Laney from Life is but a Dish and Mary from Mary's Whole Life for the inspiration behind this recipe.

    • Prep Time: 5
    • Cook Time: 45
    • Category: Entree
    • Method: Pressure Cooker
    • Cuisine: Indian

    Nutrition

    • Serving Size:
    • Calories: 741
    • Sugar: 12.3 g
    • Sodium: 1644 mg
    • Fat: 51.1 g
    • Carbohydrates: 62.9 g
    • Protein: 17.3 g
    • Cholesterol: 0 mg

    Keywords: dairy-free tikka masala, chickpea tikka masala, healthy chickpea tikka masala

    Did you make this recipe?

    Tag @eatingbyelaine on Instagram and hashtag it #eatingbyelaine

    The tikka masala recipe is inspired by and adapted from my friend, Mary of Mary's Whole Life.  You can check out her original recipe with chicken here.  Her recipe is Whole30 compliant.

    Reader Interactions

    Comments

    1. Shawna says

      May 17, 2020 at 8:34 pm

      This turned out delicious! We aren't vegan but enjoyed this thoroughly.

      Reply
      • Elaine Gordon says

        May 18, 2020 at 11:18 am

        Thank you so much for letting me know! I'm so glad you loved it 🙂

        Reply
    2. Trudi says

      May 28, 2020 at 4:44 pm

      Can you make this without an insta pot?

      Reply
      • Elaine Gordon says

        May 28, 2020 at 4:48 pm

        Yes. The Instant Pot just keeps it fast and hands off. But you could do everything in the stovetop and stop cooking it when the cauliflower is fork tender. You could also make the coconut rice on the stovetop. Here is how: Add all the coconut rice ingredients to a small saucepan. Stir and bring to a boil. Once boiling turn heat the low, cover and cook for 15 min. Turn off burner and keep covered for 10 min. Fluff with a fork and serve.

        Reply
    3. Jenn says

      June 02, 2020 at 8:12 pm

      This was excellent! I made the rice in a rice cooker and put the malasa in the instant pot. I am adding this one to my favorite list. Thanks!

      Reply
      • Elaine Gordon says

        June 03, 2020 at 9:21 am

        Thank you so much for letting me know, Jenn! Smart to divide the dish into two appliances :). This is one of my favorites as well for an easy weeknight comforting meal. So glad you enjoyed. Thank you again! Best, Elaine

        Reply
    4. Jennifer Perez says

      June 14, 2020 at 3:40 pm

      Could you use dry chickpeas with the recipe?

      Reply
      • Elaine Gordon says

        June 15, 2020 at 11:16 am

        You would have to cook the dry chickpeas in advance if you want to follow the instructions. Otherwise you would have to cook the recipe for much longer and adjust the liquid. I have not tested this so I do not recommend. Also, it would overcook the cauliflower. I hope this helps - good luck!

        Reply
    5. Donna says

      July 12, 2020 at 8:17 pm

      We made this with a gorgeous head of cauliflower from the farm stand. It was delish!! Will make it again for sure!






      Reply
      • Elaine Gordon says

        July 14, 2020 at 10:35 am

        OMG sounds amazing - I love farmer's market produce - nothing better! Glad to hear you enjoyed the recipe... it is a family favorite over here for sure 🙂

        Reply
    6. PHL says

      October 22, 2020 at 3:35 pm

      I don't have coconut milk, but I do have heavy cream. Can I use that?

      Reply
      • Elaine Gordon says

        October 22, 2020 at 4:52 pm

        Hm, I'm honestly not sure as I have never substituted heavy cream for full-fat canned coconut milk. I'm sure it will help with the creaminess but the flavor will be slightly different. I think it is worth a shot! If you give it a try please let me know how it turns out for you.

        Reply
    7. eve says

      February 08, 2021 at 9:26 am

      It sounds wonderful Elaine!. Just one question; can I use frozen cauliflowers florets instead of fresh and would I have to adjust the time do you think?

      Many thanks

      Eve

      Reply
      • Elaine Gordon says

        February 08, 2021 at 10:15 am

        Thank you so much. Yes - I would recommend increasing the time by 3 minutes. Please let me know how that goes for you!

        Reply
    8. Kelly says

      March 22, 2021 at 11:29 am

      Can this be frozen?

      Reply
      • Elaine Gordon says

        March 22, 2021 at 11:46 am

        It is very much like a soup so I would think so, yes. I haven't personally frozen this one but I really think it would work. Just store separate from the rice and leave an inch of space at the top for expansion.

        Reply
    9. Ashley says

      December 11, 2021 at 9:16 pm

      So so delicious!! Perfect balance of flavor, and so incredibly quick and easy!! Perfect weeknight meal!






      Reply
      • Elaine Gordon says

        December 13, 2021 at 2:26 pm

        Thank you so much, Ashely! I'm so happy to hear you love this one too!

        Reply
    10. Sarah says

      January 29, 2022 at 8:36 pm

      A new favorite. So delicious!






      Reply
      • Elaine Gordon says

        February 01, 2022 at 11:01 am

        Thank you, Sarah! So happy you enjoyed! Best, Elaine

        Reply
    11. DeDe Errico says

      March 01, 2022 at 10:44 pm

      This was so amazing!! Made it for my non vegan adult kids and they were so impressed! Thanks Elaine!! Your recipes are always the best!






      Reply
      • Elaine Gordon says

        March 02, 2022 at 5:14 pm

        Thank you so much, DeDe! I'm so happy it was a crowd pleaser 🙂 Best, Elaine

        Reply

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