Vegetarian Tikka Masala (One-Skillet Recipe)


Skip the takeout, and make this Vegetarian Tikka Masala recipe at house as an alternative! A simple, one-skillet meal, it has all the nice and cozy, flavorful spices you count on from scrumptious impressed Indian meals with minimal prep time and a cook dinner time of simply 20 minutes. In a complete time of simply 40 minutes, you’ll be able to have this one-skillet Tikka Masala able to serve. Providing healthful, vegetarian components and a lift of protein from thick Greek-style yogurt and chickpeas, it’s a easy, meal prep recipe that can have everybody asking for seconds. We even present a vegan Tikka Masala possibility, for those who’re in search of one thing 100% plant based mostly.

Spoonful of vegetarian tikka masala being spooned over bowl of rice

This submit was created in partnership with siggi’s.

Recipe Highlights

A bit completely different from different variations, our Vegetarian Tikka Masala is a household pleasant dish.

  • There’s no meat. As an alternative, we use yogurt and chickpeas to create a protein-rich, well-rounded dish that’s loaded with veggies and taste
  • A nutritionally well-rounded recipe that gives 15 grams of protein and 9 grams of fiber, plus many nutritional vitamins and minerals
  • It cooks in a single skillet for minimal prep work and a fast cleanup
  • This recipe shops nicely so you’ll be able to cook dinner as soon as and revel in leftover meals all through the week
  • The saucy dish is ideal to serve over rice or cauliflower rice and with naan to absorb all of the goodness

What Is Tikka Masala?

Tikka masala, usually served as rooster tikka masala, is a well-liked Indian dish identified for its wealthy and creamy tomato-based sauce. Most recipes encompass marinated and cooked rooster and greens which might be simmered in a flavorful sauce created from tomatoes and fragrant spices. The phrase “tikka” means bits or items. Though there are a lot of variations, this dish is praised for its steadiness of tastes and textures, combining the warmth from warming spices like turmeric, ginger, chili powder, garam masala, and cayenne pepper with the marginally candy style and velvety consistency of yogurt, coconut, or cream.

Made and loved all through the world, tikka masala recipes are mostly served over a mattress of basmati or jasmine rice and a aspect of naan bread. It is a true “beloved by all” dish that may be present in fancy institutions, quick meals eating places, and household kitchens alike.

Not like conventional recipes, our Vegetarian Tikka Masala doesn’t embody rooster, however like lots of our vegetarian recipes is made with the staple spice-infused tomato sauce and plenty of veggies for a comforting dish that’s each bit as flavorful as traditional variations.

All ingredients for vegetarian tikka masala arranged in small bowls.

Elements To Make Vegetarian Tikka Masala

Right here’s what you’ll want to make this selfmade Vegetarian Tikka Masala at present:

  • Olive oil – could sub avocado oil
  • Yellow onion – you’ll want 1/2 a medium diced yellow onion; could sub white onion
  • Purple bell pepper – a crimson bell pepper provides good coloration, however you should utilize any coloration of bell pepper for the same taste and a superb increase of vitamin A and vitamin C
  • Zucchini – you’ll want one medium zucchini, which will get sliced into half-moons
  • Cloves garlic – freshly minced cloves are greatest, however you’ll be able to sub 2 teaspoons garlic powder if wanted
  • Tomato sauce – use clean tomato sauce, not canned crushed tomatoes or diced tomatoes; could use common tomato sauce or, to chop down on sodium by 50%, use no-salt-added tomato sauce
  • Seasonings – you’ll want a couple of teaspoons garam masala, floor turmeric, garlic powder, onion powder, advantageous sea salt, floor ginger, floor coriander, chili powder, black pepper, and cayenne to create an genuine, savory style
  • Chickpeas – use canned chickpeas (garbanzo beans) for fast comfort and added protein in vegan recipes. Don’t neglect to rinse and drain them first
  • Entire milk yogurt – we advocate siggi’s plain entire milk skyr (which is a strained Greek-like yogurt) as a result of it supplies thick, creamy, and tangy outcomes. We like siggi’s as a result of it’s created from only some components and never plenty of sugar. You should utilize both 0% or 4% plain siggi’s skyr with nice outcomes plus vitamins, equivalent to protein, potassium, and calcium. Use this retailer locator to search out siggi’s bought close to you
  • Frozen cauliflower florets
  • Contemporary child spinach – use contemporary spinach leaves, which is able to wilt into the tomato sauce on the very finish of cooking

For the entire instructions and ingredient quantities, scroll all the way down to the recipe card beneath. All of our recipes embody the vitamin data, itemizing kcal, protein, carbohydrates, fiber, sugar, sodium, whole fats, and extra per serving.

Ingredient Highlight: Turmeric

Turmeric is without doubt one of the key components that contribute to the nice and cozy, barely tangy taste of this Tikka Masala recipe. Famous for its vibrant yellow coloration and distinctive peppery style, turmeric has been utilized in recipes throughout the globe for 1000’s of years. Whereas turmeric is an effective way so as to add depth to any dish, it has additionally been used medicinally for greater than 4,000 years. It’s because turmeric is wealthy in well being advantages. For example, turmeric:

  • Is an effective supply of curcumin, a pure anti-inflammatory compound
  • Might assist scale back the danger of coronary heart illness when used often
  • Some analysis exhibits turmeric could also be protecting in opposition to despair

How one can Make Vegetarian Tikka Masala

Listed here are the steps to arrange this recipe on the stovetop with a single skillet:

  1. Prepare dinner the greens: Warmth the oil in a big skillet over medium-high warmth, and add the onion, crimson pepper, and zucchini. Sauté the greens till the onion and zucchini start to melt, stirring often. Subsequent, add the garlic, and proceed to cook dinner simply till it’s aromatic.
  2. Add the sauce: Cut back the warmth to medium, and stir within the tomato sauce and spices.
  3. Simmer: Add the drained chickpeas and frozen cauliflower to the combination, and produce the components to a low simmer. Cut back the warmth to low, cowl the skillet with a lid, and preserve the dish at a low simmer for 10-Quarter-hour, stirring a couple of times.
  4. Stir within the remaining components: Take away the lid, and permit the combination to cease simmering. Fold within the yogurt adopted by the spinach. Stir slowly, permitting the spinach to wilt.

Tip!

Take Care When Including The Yogurt

When including a dairy product, like yogurt, to a scorching dish it’s necessary that the liquid shouldn’t be simmering so that you stop the dairy from curdling. When including the yogurt to this Tikka Masala, be sure that the tomato sauce combination has stopped simmering for a minimum of a couple of minutes earlier than stirring within the yogurt.

What Can You Serve With Tikka Masala?

We like to serve our Vegetarian Tikka Masala over a mattress of brown rice, jasmine rice, basmati rice, or cauliflower rice to absorb all of the flavorful tikka masala sauce. Then, we add a sprinkle of contemporary cilantro, contemporary lime juice, and toasted sesame seeds or cashews for garnish. It’s additionally nice with a aspect of naan bread for scooping up this dish (you may even use that as an alternative of a fork).

Serving of vegetarian tikka masala served over rice in white bowl

Tip!

How To Retailer Leftovers

As soon as cooled, leftovers will be transferred to an hermetic container and saved within the fridge for as much as 4 days or in particular person containers for straightforward meal-prepped lunches. Because of the yogurt on this recipe, we don’t advocate freezing it.

Continuously Requested Questions

What vegetable goes nicely with tikka masala?

Many greens pair splendidly with this dish both combined in with the sauce or served on the aspect. Widespread veggies utilized in tikka masala are carrots, peppers, onion, and cauliflower. For additional vitamins and fiber, strive together with choices like diced candy potato, peas, and broccoli.

Is tikka masala at all times rooster?

Though mostly served with rooster, tikka masala doesn’t at all times comprise poultry, as demonstrated on this Vegetarian Tikka Masala recipe.

What spices are in tikka masala?

Each chef has their very own variation on the spices utilized in tikka masala, just like what number of curry spices are completely different. Mostly tikka masala contains garam masala, turmeric, chili powder or paprika, and ginger. In others, you’ll discover entire black peppercorns, floor cumin, curry powder, cinnamon, and even floor cloves.

Can I take advantage of one thing aside from yogurt within the sauce?

We love to make use of yogurt to attain a creamy tomato sauce whereas including additional protein, however full-fat coconut milk, coconut cream, or heavy cream can be used.

Is that this recipe gluten-free?

Sure, the components on this tikka masala recipe are naturally gluten-free. Nevertheless, we at all times advocate double-checking the ingredient record and in search of meals which might be licensed gluten-free to keep away from the danger of cross-contamination with different gluten-containing components.

What’s the serving dimension of Vegetarian Tikka Masala?

This recipe makes as much as 6 servings, with a single serving dimension of roughly 1 2/3 cups.

Serving of vegetarian tikka masala served over white rice in bowl with fork in bowl

Make It Dairy Free

For a dairy-free model, use coconut milk or siggi’s plant-based sweetened plain, which is predicated on coconut and provides a contact of good sweetness.

Make It Vegan

For a vegan Tikka Masala, we advocate you swap the yogurt for siggi’s plant-based sweetened plain, which is 100% plant based mostly and created from coconut.

Overhead view vegetarian tikka masala served over rice in bowl, piece of naan being dipped into tikka masala.

Recipe

Vegetarian Tikka Masala



A flavorful and veggie-packed model of Tikka Masala that options chickpeas and a creamy sauce created from tomato sauce, spices, and creamy Icelandic-style yogurt. Serve it over rice or cauliflower rice and with a aspect or naan for dipping.




Prep: 20 minutesPrepare dinner: 20 minutesComplete: 40 minutes




Servings: 6 servings (8 cups) 1x



Directions



  1. Place a big skillet over medium-high warmth. Add the oil and swirl to coat. Add the onion, crimson pepper and zucchini; cook dinner for five minutes or till the onion and zucchini begin to soften, stirring often. Add the garlic; proceed cooking for 1 minute or till aromatic.
  2. Cut back the warmth to medium and add the tomato sauce and the entire spices (garam masala by means of cayenne); stir to mix. 
  3. Subsequent, add the drained chickpeas and frozen cauliflower. Convey simply to a simmer. Cut back the warmth to low, cowl, and maintain at a low simmer for 10-Quarter-hour, stirring a couple of times.
  4. Take away the lid from the skillet and permit the combination to cease simmering (NOTE: It’s necessary that you simply don’t add the yogurt till the combination has stopped simmering to forestall the yogurt from curdling). As soon as the combination has stopped simmering, fold within the yogurt after which the spinach. Stir slowly and permit the spinach to wilt, 3-5 minutes. Serve over steamed rice or cauliflower rice with chopped cilantro, lime wedges, toasted sesame seeds, and/or chopped cashews.

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Notes

* We like siggi’s as a result of it’s made with only a few components and never plenty of sugar. To seek out siggi’s merchandise bought close to you, try their retailer locator. For a vegan/dairy-free model, use siggi’s plant-based sweetened plain, which is predicated on coconut and provides a contact of good sweetness.  

As soon as cooled, leftovers will be transferred to an hermetic container and saved within the fridge for as much as 4 days or in particular person containers for straightforward meal-prepped lunches. Because of the yogurt, we don’t advocate freezing this recipe.

Vitamin Info

  • Serving Measurement: 1/6 of recipe (about 1 1/3 cups)
  • Energy: 241
  • Fats: 6 g
  • (Sat Fats: 2 g)
  • Sodium: 567 mg
  • Carbohydrate: 35 g
  • (Fiber: 9 g
  • Sugar: 13 g)
  • Protein: 15 g
  • Ldl cholesterol: 8 mg

Dietary

© The Actual Meals Dietitians

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Overhead view vegetarian tikka masala served over rice in bowl with naan being dipped in tikka masala

The photographs on this weblog submit have been taken by Rachel Prepare dinner of Half Acre Home.

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