This Vegetable and Chickpea Tikka Masala is a vegetarian take on the classic Indian dish. Packed with bold spices, a creamy tomato-based sauce, and hearty chickpeas, it’s a comforting and satisfying meal perfect for weeknights. Serve with basmati rice or naan for a complete experience!
- Total Cooking Time: 40 minutes
- Prep Time: 15 minutes
- Cooking Time: 25 minutes
- Servings: 4
Ingredients
For the Tikka Masala:
- 1 can (400 g) chickpeas, drained and rinsed
- 1 cup cauliflower florets
- 1 red bell pepper, diced
- 1 carrot, sliced
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 1-inch piece ginger, grated
- 1 tbsp olive oil
- 1 can (400 g) crushed tomatoes
- ½ cup coconut milk (or heavy cream)
- ½ cup vegetable broth
Spices & Seasonings:
- 1 tbsp garam masala
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp turmeric
- ½ tsp smoked paprika
- ½ tsp chili powder (adjust to taste)
- ½ tsp salt
- ¼ tsp black pepper
For Garnish & Serving:
- ¼ cup fresh cilantro, chopped
- 1 tbsp lemon juice
- Cooked basmati rice or naan bread
Alternative: Swap coconut milk for Greek yogurt for a different creamy texture.
Step-by-Step Instructions
- Heat oil in a large pan over medium heat. Add the onion and sauté for 3-4 minutes until soft.
- Add garlic and ginger and sauté for another minute until fragrant.
- Add the spices (garam masala, cumin, coriander, turmeric, paprika, chili powder, salt, and black pepper). Stir for 30 seconds to toast the spices.
- Stir in the crushed tomatoes and vegetable broth. Bring to a simmer and let cook for 5 minutes.
- Add chickpeas, cauliflower, bell pepper, and carrots. Stir well to coat the vegetables in the sauce. Cover and simmer for 15 minutes, stirring occasionally.
- Pour in the coconut milk and simmer for another 5 minutes, until the sauce thickens.
- Finish with lemon juice and stir well.
- Garnish with fresh cilantro and serve hot with basmati rice or naan bread.
Nutritional Information (Per Serving)
- Calories: 320
- Protein: 10 g
- Fats: 12 g
- Carbohydrates: 42 g
- Fiber: 10 g
- Sugar: 9 g
Vitamins & Benefits
- Chickpeas: High in plant-based protein and fiber for digestion.
- Turmeric: Contains curcumin, known for its anti-inflammatory properties.
- Coconut Milk: Provides healthy fats for energy and brain function.
Tikka Masala is believed to have originated in Britain rather than India! Some say it was created when a chef added tomato sauce to tandoori chicken to please a customer.
Storage Tips
- Store leftovers in an airtight container in the fridge for up to 4 days.
- Reheat on the stovetop with a splash of water to loosen the sauce.
- Freeze for up to 2 months. Thaw overnight before reheating.
FAQ
Can I make this dish spicier?
Yes! Add more chili powder or a chopped red chili for extra heat.
Can I use dried chickpeas instead of canned?
Yes! Soak dried chickpeas overnight, then cook them until tender before using.
What other vegetables work in this recipe?
Zucchini, peas, or potatoes make great additions to this dish.
