A vegetarian twist on the classic Indian favourite!
⏱ Prep Time: 20 minutes | 👨🍳 Cook Time: 40 minutes | 🍽 Serves: 4-6
Ingredients:
For the Roasted Cauliflower:
- 1 large head cauliflower, cut into florets
- 3 tablespoons olive oil
- 1 teaspoon garam masala
- 1 teaspoon ground cumin
- 1/2 teaspoon turmeric
- 1/2 teaspoon paprika
- Salt and pepper to taste
For the Tikka Masala Sauce:
- 3 tablespoons butter or ghee
- 1 large onion, finely diced
- 4 cloves garlic, minced
- 2 tablespoons fresh ginger, grated
- 2 teaspoons garam masala
- 2 teaspoons ground cumin
- 2 teaspoons ground coriander
- 1 teaspoon turmeric
- 1 teaspoon paprika
- 1/2 teaspoon cayenne pepper (adjust to taste)
- 1 can (28 oz) crushed tomatoes
- 1 cup heavy cream (or coconut cream for vegan)
- 2 tablespoons tomato paste
- 1 tablespoon sugar
- Salt to taste
For Garnish:
- Fresh cilantro leaves, chopped
- Heavy cream for drizzling
- Lemon wedges
For Serving:
- Basmati rice
- Warm naan bread or roti
- Mango chutney (optional)
Instructions:
- Roast the cauliflower: Preheat oven to 425°F (220°C). Toss cauliflower florets with olive oil, garam masala, cumin, turmeric, paprika, salt, and pepper. Spread on a baking sheet in a single layer. Roast for 25-30 minutes, flipping halfway, until golden brown and slightly crispy at the edges.
- Start the sauce: While cauliflower roasts, heat butter or ghee in a large deep skillet or pot over medium heat. Add diced onion and cook for 5-7 minutes until softened and golden.
- Add aromatics: Add minced garlic and grated ginger. Cook for 1-2 minutes until fragrant, stirring constantly to prevent burning.
- Add spices: Add garam masala, cumin, coriander, turmeric, paprika, and cayenne pepper. Toast spices for 1 minute, stirring constantly. This blooms the flavors!
- Build the sauce: Add crushed tomatoes, tomato paste, and sugar. Stir well to combine. Bring to a simmer and cook for 15-20 minutes, stirring occasionally, until sauce thickens and flavors meld.
- Make it creamy: Reduce heat to low. Stir in heavy cream gradually. Taste and adjust salt and spices as needed. If sauce is too thick, add a splash of water or vegetable broth.
- Add cauliflower: Gently fold the roasted cauliflower florets into the tikka masala sauce. Simmer for 5 minutes to let the flavors marry.
- Serve: Transfer to serving dish. Drizzle with cream and garnish generously with fresh cilantro. Serve with basmati rice and warm naan bread. Add lemon wedges on the side for squeezing.
Chef’s Tips:
- Don’t skip roasting! Roasting the cauliflower adds depth and prevents mushiness
- For smokier flavor: Add 1/2 teaspoon smoked paprika to the sauce
- Make it vegan: Use coconut oil instead of butter, coconut cream instead of dairy cream
- Spice level: Adjust cayenne pepper to your heat preference
- Batch cooking: Sauce can be made ahead and reheated when needed
- Extra veggies: Add chickpeas, bell peppers, or peas for more variety
- Creamier sauce: Blend half the sauce before adding cream for silky texture
Variations:
Mixed Vegetable Tikka Masala: Add roasted bell peppers, zucchini, or eggplant along with the cauliflower
Paneer Cauliflower Tikka Masala: Add cubes of paneer cheese for extra protein
Vegan Version: Use coconut cream and coconut oil throughout
Extra Protein: Add cooked chickpeas or tofu cubes
Why This Recipe is Special:
Cauliflower Tikka Masala proves that vegetarian dishes can be just as rich, flavorful, and satisfying as their meat counterparts! The roasted cauliflower absorbs the creamy, spiced sauce beautifully, creating a dish that’s:
- Healthy & Nutritious – Packed with vitamins and antioxidants
- Naturally Gluten-Free – Perfect for various dietary needs
- Budget-Friendly – Cauliflower is affordable and feeds a crowd
- Crowd-Pleaser – Even meat-lovers will be impressed!
- Versatile – Easy to customize to your taste
This dish is perfect for Meatless Monday, vegetarian guests, or anyone looking to add more plant-based meals to their rotation without sacrificing flavor!
Pairing Suggestions:
- Basmati rice or jeera rice (cumin rice)
- Garlic naan or butter naan
- Cucumber raita (cooling yogurt sauce)
- Mango lassi (sweet yogurt drink)
- Onion bhaji or samosas as appetizers
- Mixed vegetable pakoras
Storage & Reheating:
- Refrigerate: Store in airtight container for up to 4 days
- Freeze: Freezes well for up to 3 months
- Reheat: Gently reheat on stovetop, adding splash of water or cream if needed
Cultural Note:
Tikka Masala is one of the most beloved Indian dishes worldwide. While traditionally made with chicken, this vegetarian version using cauliflower has become increasingly popular in modern Indian cuisine. Cauliflower’s meaty texture makes it the perfect vehicle for the rich, aromatic sauce that defines this classic dish.
In Indian households, cauliflower (gobi) is a staple vegetable, and this recipe honors that tradition while giving it the royal tikka masala treatment!
Nutritional Highlights:
- High in fiber and vitamin C from cauliflower
- Anti-inflammatory spices (turmeric, ginger)
- Antioxidant-rich tomatoes
- Vegetarian/vegan-friendly
- Gluten-free
- One serving provides significant daily vitamin K and folate