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  • naomijmooney


This plant-based Tikka Masala is loaded up with healthy veggies and is a simple delicious one-pot weeknight meal that can be made in under 25 minutes! Make it on the stovetop or in an Instant Pot! Vegan and Keto! Add chickpeas, tofu or paneer for extra protein.

This recipe is from Feasting At Home - You can find so may more incredible recipes and ideas on their website and social media!


Section 1: 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)

Serve with naan or Indian basmati rice.


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

The optional spices really do elevate here. 😉

If cooking in an Instant Pot, set to “sauté” function and sauté shallot, ginger and garlic in oil for 3 minutes or until fragrant. Add spices, seeds and salt and cook for 1 minute. Add remaining ingredients, stir and set instant pot to pressure cook on high for 5 minutes. Manually release. It will thicken as it cools. adjust salt and add a squeeze of lemon.

Feel free to add a can of drained chickpeas for extra protein!

The tofu is coated in Garam Masala Spice and pan-seared in oil that has been seasoned with salt.


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