Vegan Cauliflower Tikka Masala

Ingredients

• 30 ml (2 tbsp)olive oil
• 1 mediumyellow onion, finely chopped
• 4 clovesgarlic, minced
• 2.5 cm (1 inch)fresh ginger, minced
• 1 medium whole headcauliflower, broken into florets
• 100 gred lentils
• 30 ml (2 tbsp)Schwartz Tikka Masala powder
• 250 mlvegetable stock
• 1 can (400 g)chopped tomatoes
• 2.5 ml (½ tsp)smoked paprika powder
• 5 ml (1 tsp)demerara sugar or any brown sugar
• 1.25 ml (¼ tsp)salt
• A generous handfulfresh coriander, chopped
• To tastefreshly ground pepper

Instructions

1. 1

   Soften the onion

   Heat the olive oil in a large casserole pan. Add the onion and ginger and cook for a few minutes until softened. Add the cauliflower and cook for a further five minutes.

2. 2

   Simmer the curry

   Stir in the red lentils and all the spices. Add the chopped tomatoes and stock, then cover and cook for five minutes. Stir again, cover and continue cooking, repeating as needed until the lentils and cauliflower are tender.

3. 3

   Finish and serve

   Serve with rice or naan bread, scattering the freshly chopped coriander over the curry just before serving.

What is tikka masala?

Tikka masala is a curry associated with South Asian cooking and especially popular in Britain. This version swaps the familiar chicken for cauliflower and red lentils, simmered in a spiced tomato sauce.

Cauliflower gives the dish substantial florets, while lentils make the sauce more filling as they soften. The result is a straightforward one-pan curry with a mix of textures.

Nutrition and macros by portion

The nutrition label shows one serving as written: 230 calories, 10g protein, 34g carbs, 8g fat.

The red lentils and rice or naan provide most of the carbohydrates, while the lentils also contribute protein. Olive oil supplies most of the fat; serve with a generous portion of cauliflower and choose rice or naan to suit your appetite.

Build flavour in the pan

Onion and ginger: cooking them in oil first softens their flavour and gives the curry a savoury base. Add the cauliflower after a few minutes so it gets a short head start before the liquid goes in.

Spices: stir the tikka masala powder and paprika through the lentils before adding the tomatoes and stock. This helps distribute the seasoning throughout the pan.

Cook the lentils evenly

Stirring: lentils can settle as the curry simmers, so stir after the first five minutes and each time you check for tenderness. Scrape the bottom of the pan gently to prevent anything catching.

Tenderness: the lentils should be soft and the cauliflower easy to pierce with a fork, but the florets need not collapse. If they are still firm, cover the pan and keep cooking, checking again as you go.

Adjust the consistency

As the lentils cook, they absorb liquid and help thicken the tomato sauce. Keep the pan covered as directed so the vegetables and lentils cook through without the sauce reducing too quickly.

If the mixture looks thicker than you like before everything is tender, stir in a small splash of stock or water. If it is loose at the end, simmer briefly uncovered, stirring often.

Finish with fresh coriander

Coriander: add it just before serving so its fresh flavour stands out against the warm spices. A generous handful gives the finished curry a bright herbal lift.

Pepper: grind it in to taste, then check the seasoning before serving. The stock and curry powder can both contribute salt, so taste before adding extra.

Choose something to serve alongside

Rice: serve the curry over rice to soak up the tomato sauce and make a complete meal. Keep the rice separate until serving so it does not absorb too much liquid in the pan.

Naan: warm naan alongside for scooping up the cauliflower and lentils. Either option works well, so choose according to what you have on hand.

Recipe notes & tips

• Cut the cauliflower into similarly sized florets so they cook at roughly the same pace.
• Rinse the lentils before adding them to remove any dust.
• Stir well after adding the lentils so they do not clump together.
• Check tenderness rather than relying on a fixed total simmering time.
• Taste the curry before adding more salt, as the stock and spice mix may already be seasoned.

Variations

• Add spinach: stir in a few handfuls near the end and cook until wilted.
• Make it creamier: stir through a little coconut milk once the lentils are tender.
• Add extra vegetables: include diced pepper with the cauliflower.
• Adjust the heat: add chilli powder or fresh chilli to taste.
• Use a different herb: finish with chopped mint if you do not have coriander.

Common mistakes to avoid

• Adding the liquid too early: let the onion and ginger soften first so they form a flavourful base.
• Skipping the stir: lentils can settle and catch on the bottom, so stir regularly as they cook.
• Cutting uneven florets: large pieces may stay firm while small ones soften; aim for similar sizes.
• Cooking by the clock alone: keep simmering and checking until both the lentils and cauliflower are tender.
• Over-salting at the start: taste the finished curry before adjusting because stock and spice mixes vary.

How to store

Refrigerate leftovers in a sealed container for up to 3 days. Reheat gently in a saucepan until piping hot, adding a splash of water or stock if the sauce has thickened.

Frequently asked questions