A plate of vegan tikka masala on a white surface, served with brown rice and garnished with parsley, a spoon to eat it with on the same plate | Hurry The Food Up

HP – Veggie Tikka Masala

5 from 2 votes

The classic curry takes on a new face with our veggie tikka masala. Full of healthy veg and fragrant flavours, this is sure to win your heart!

Cuisine:Asian, British

Diet: egg-free, gluten-free

Prep Time:10

Cook Time:30

Total Time:40

Servings:3 servings

Calories:682kcal

Author: Abril Macías

Ingredients

1 cup brown rice
1 tbsp olive oil
1 ¾ cups cauliflower (cut into florets)
1 small carrot
3 cloves garlic (minced)
½ onion (diced)
1 tsp ginger, fresh (fresh, minced)
1 tsp cumin, ground
1 tsp paprika powder (smoked, sweet or regular)
½ tsp cinnamon
¼ tsp cardamom, ground
½ tsp turmeric
1 tsp garam masala powder or curry powder
½ tsp chili flakes (optional)
1 sprigs cilantro/coriander, fresh (leafs and stalk separated)
0.5 can tomato purée (1 can = 14 oz = 400g)
1 tbsp sugar
1 can low fat coconut milk (1 can = 14 oz = 400 ml)
1.5 cup chickpeas, cooked (~1 can, 15oz/425g)
1 tsp cornstarch
1 cup low fat Greek Yogurt
2 tbsp almonds, sliced
Salt to taste

Get Recipe Ingredients

Instructions

Cook the brown rice according to package instructions.
1 cup brown rice
In a medium sized saucepan add the olive oil and set to medium heat.
1 tbsp olive oil
Add the minced garlic cloves, diced white onion, minced fresh ginger and a dash of salt. Cook until everything has softened, reduced and begun to brown on the edges.
3 cloves garlic, ½ onion, 1 tsp ginger, fresh, Salt to taste
Add the cauliflower florets and carrots.
1 ¾ cups cauliflower, 1 small carrot
Then, add cumin, paprika, cinnamon, cardamom, turmeric, garam masala and cilantro stalk (lightly crushed with the back of a knife). Cook for some seconds.
1 tsp cumin, ground, 1 tsp paprika powder, ½ tsp cinnamon, ¼ tsp cardamom, ground, ½ tsp turmeric, 1 tsp garam masala powder or curry powder, 1 sprigs cilantro/coriander, fresh, ½ tsp chili flakes
Add tomato puree and cook for about 4-5 minutes to cut through the acidity of the tomatoes.
0.5 can tomato purée
Then add sugar and coconut milk and cook until it boils and begins to reduce.
1 tbsp sugar, 1 can low fat coconut milk
Add chickpeas. Cook at medium heat until the cauliflower is completely cooked through and the sauce is creamy and thick. Season with salt to taste.
1.5 cup chickpeas, cooked
Dissolve cornstarch in a couple of tbsp of COLD water and add to the pot. Mix and boil until the texture of the liquid is like a sauce.
1 tsp cornstarch
Lastly add the yogurt and let simmer for another 30 seconds. Done!
1 cup low fat Greek Yogurt
Serve cauliflower and chickpea tikka masala over brown rice and top with cilantro leaves and sliced almonds.
1 sprigs cilantro/coriander, fresh, 2 tbsp almonds, sliced

Nutrition

Nutrition Facts

HP – Veggie Tikka Masala

Amount per Serving

Calories

682

% Daily Value*

Fat

Saturated Fat

Polyunsaturated Fat

Monounsaturated Fat

Cholesterol

Sodium

191

Potassium

900

Carbohydrates

Fiber

Sugar

Protein

Vitamin A

3482

Vitamin C

Calcium

214

Iron

* Percent Daily Values are based on a 2000 calorie diet.

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