Umami Recipes
Umami Recipes

Family Recipes

Vegan Tikka Masala

4 servings


10 minutes

active time

30 minutes

total time


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)


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.


Serving Size

1 ½ cups (with tofu)



Total Fat

21.7 g

Saturated Fat

11.8 g

Unsaturated Fat


Trans Fat

0 g


0 mg


672.6 mg

Total Carbohydrate

19.5 g

Dietary Fiber

6.8 g

Total Sugars

6.1 g


14.4 g

4 servings


10 minutes

active time

30 minutes

total time
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