Family Recipes

Vegan Tikka Masala

Name: Vegan Tikka Masala
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Cuisine: Vegan
Ingredients: 1-2 tablespoons coconut oil, olive oil or ghee; 1 extra-large shallot – chopped (or sub 1/2 a red onion); 1 tablespoon chopped ginger; 4 fat garlic cloves, rough chopped; 1 teaspoon cumin; 1 teaspoon coriander; 1 teaspoon ground turmeric; ½ teaspoon paprika or chili powder; 1 teaspoon garam masala or curry powder; 1 teaspoon black mustard seeds- optional; 1 teaspoon fennel seeds- optional; 1 teaspoon fenugreek leaves- optional; 1 teaspoon salt; 1 1/2 cups tomatoes, diced (or sub a 14-ounce can diced tomatoes); 1 can full fat coconut milk; 1 red bell pepper – big diced; 1 small head cauliflower – sliced into 1-inch pieces, or small florets; 1 zucchini- cut into 1-inch thick half-moons (or quarters); squeeze of lemon; cilantro for garnish; optional additions: Crispy tofu, pan-seared paneer cheese, or 1 can of chickpeas (drained, rinsed)

Stir fry’s And Curries

Vegan

4 servings

분량

10 minutes

활동 시간

30 minutes

총 시간

요리 시작

재료

1-2 tablespoons coconut oil, olive oil or ghee

1 extra-large shallot – chopped (or sub 1/2 a red onion)

1 tablespoon chopped ginger

4 fat garlic cloves, rough chopped

1 teaspoon cumin

1 teaspoon coriander

1 teaspoon ground turmeric

½ teaspoon paprika or chili powder

1 teaspoon garam masala or curry powder

1 teaspoon black mustard seeds- optional

1 teaspoon fennel seeds- optional

1 teaspoon fenugreek leaves- optional

1 teaspoon salt

1 1/2 cups tomatoes, diced (or sub a 14-ounce can diced tomatoes)

1 can full fat coconut milk

1 red bell pepper – big diced

1 small head cauliflower – sliced into 1-inch pieces, or small florets

1 zucchini- cut into 1-inch thick half-moons (or quarters)

squeeze of lemon

cilantro for garnish

optional additions: Crispy tofu, pan-seared paneer cheese, or 1 can of chickpeas (drained, rinsed)

방향

Heat oil in a large heavy bottom pot or Dutch oven over medium-high heat. ( See notes for Instant Pot)

Add shallot, ginger and garlic, and reduce heat to medium to prevent burning, stirring frequently about 3 minutes until fragrant and golden. Add spices, seeds and salt and lightly toast, while stirring 1-2 minutes, which will enhance their flavor.

Add the diced tomato, cook 2 more minutes, until they soften, then add the coconut milk and stir to incorporate, bringing to a simmer. Add cauliflower, red bell pepper, and zucchini, give a stir, cover and let simmer 10-12 minutes on medium low heat. Check the cauliflower – it should be just tender, or continue simmering uncovered until desired tenderness (the smaller you cut the pieces the faster this will cook).

Taste, add a squeeze of lemon juice. Add more salt if necessary. If you like it spicy, add cayenne to taste.

Gently fold in the crispy tofu, seared paneer or chickpeas and give a stir and warm through.

Serve in bowls over basmati rice or with naan Garnish with cilantro.

The Tikka Masala will keep up to 4 days in the fridge.

영양 정보

1회 제공량

1 ½ cups (with tofu)

칼로리

307

지방 전체

21.7 g

포화 지방

11.8 g

불포화 지방

트랜스 지방

0 g

콜레스테롤

0 mg

나트륨

672.6 mg

탄수화물 전체

19.5 g

식이섬유

6.8 g

총 당류

6.1 g

단백질

14.4 g