Cauliflower Tikka Masala

Ingredients

• 6 cups (about 600 g)bite-sized cauliflower florets and stalks
• 30 ml (2 tbsp)olive oil
• 1 tspchilli powder
• 2 tspground coriander
• ½ tspground turmeric
• 1 tspsalt
• 1 cup (about 150 g)finely diced onion
• 30 ml (2 tbsp)olive oil
• 5 clovesgarlic, minced
• 2 tspgrated ginger
• 2 tspground coriander
• 1 tspground cumin
• 1 tspturmeric
• 2 tspchilli powder
• 2 cups (about 400 g)diced tomatoes
• 30 ml (2 tbsp)tomato paste
• 480 ml (2 cups)coconut milk or another plant-based milk of choice
• ½ tspgaram masala
• ½ tspsalt
• ¼ tspground black pepper

Instructions

1. 1

   Roast the cauliflower

   Put the cauliflower in a large roasting tray. Add the olive oil, chilli powder, ground coriander, turmeric and salt, then massage the seasoning over the pieces. Roast in a preheated oven for 30 minutes, or until golden brown.

2. 2

   Fry the onion

   Meanwhile, heat the olive oil in a pan over a medium-high heat. Add the onion and fry until translucent.

3. 3

   Add aromatics

   Stir in the garlic and ginger and fry for 30 seconds.

4. 4

   Cook the spices

   Add the ground coriander, cumin, turmeric and chilli powder. Fry for 1 minute, then add the diced tomatoes and tomato paste.

5. 5

   Simmer the sauce

   Simmer for 5 minutes, then pour in the plant-based milk and simmer for a further 10 minutes.

6. 6

   Finish the curry

   Add the roasted cauliflower, garam masala, salt and black pepper. Stir and simmer for 5 minutes.

7. 7

   Taste and serve

   Taste and adjust the seasoning, then serve hot with rice or bread of your choice.

What is cauliflower tikka masala?

Tikka masala is a spiced, saucy curry associated with South Asian cooking and British-Indian restaurant menus. In this meat-free version, cauliflower takes the place of the usual marinated pieces, with roasting adding colour and a toasted flavour.

The sauce combines tomatoes, aromatics and warm spices with plant-based milk. Roasting the cauliflower separately helps it keep some texture when stirred into the sauce.

Nutrition and macros by portion

The nutrition label shows one serving as written: 400 calories, 9g protein, 35g carbs, 28g fat.

The cauliflower, onion and tomatoes provide most of the carbohydrates, while the olive oil and coconut milk contribute much of the fat. The dish has no substantial concentrated protein source, so serve it with a protein-rich side such as beans or lentils and add vegetables if you want a more balanced plate.

Roasting the cauliflower

Cut the florets and stalks into bite-sized pieces so they roast at a similar pace. Toss and massage them thoroughly with the oil, chilli, coriander, turmeric and salt to coat the surfaces evenly.

Use a large roasting tray and spread the pieces out rather than piling them up. The method gives a time of 30 minutes but no oven temperature, so use your usual roasting temperature and check for golden edges and tenderness.

Building the sauce

Onion first: fry it until translucent before adding the garlic and ginger. This gives the onion time to soften while keeping the more delicate aromatics from cooking for too long.

Spices next: fry them for 1 minute, then add both the diced tomatoes and tomato paste. Stir well so the spices coat the tomato mixture before it simmers.

Getting the texture right

The tomato base simmers for 5 minutes before the plant-based milk is added, then cooks for another 10 minutes. Keep the heat at a gentle simmer rather than a hard boil.

Add the roasted cauliflower only after the sauce has simmered. A final 5 minutes lets it take on the flavour without keeping it in the sauce for the entire cooking time.

Choosing a plant-based milk

Coconut milk gives the sauce a rich, rounded taste, while other plant-based milks can make it lighter in texture. Choose an unsweetened option so it does not add sweetness to the spiced tomato base.

The recipe does not specify a particular type or fat level, so the result will vary with your choice. Stir the milk in gradually and keep the sauce at a gentle simmer.

Serving the curry

Serve the curry hot with rice or bread, as suggested in the method. Rice is useful for catching the sauce, while bread can be used to scoop it up.

For a fuller plate, add a simple vegetable side or a crisp salad. Serve soon after the cauliflower has finished simmering so it retains more of its roasted texture.

Recipe notes & tips

• Cut the cauliflower into similarly sized pieces so they roast evenly.
• Spread the cauliflower across the tray to encourage browning.
• Keep the sauce at a gentle simmer after adding the plant-based milk.
• Stir the tomato paste into the spiced tomatoes so it disperses through the sauce.
• Taste the finished curry before serving and adjust the seasoning as needed.

Variations

• Adjust the heat: reduce the chilli powder for a milder curry or add more to taste.
• Choose another milk: use an unsweetened plant-based milk in place of coconut milk for a different sauce texture.
• Add greens: stir in spinach near the end and cook until wilted.
• Serve with lentils: add cooked lentils alongside the curry for a more filling meal.
• Change the side: serve with naan, another bread or rice, as preferred.

Common mistakes to avoid

• Crowded roasting tray: the cauliflower may soften without browning; spread it out across a large tray.
• Uneven cauliflower pieces: some may be tender before others; cut florets and stalks to similar sizes.
• Burnt aromatics: garlic and ginger cook quickly; fry them for the stated 30 seconds.
• Uncooked spice flavour: give the spices their full 1-minute fry before adding the tomatoes.
• Boiling the milk: a vigorous boil can make the sauce less even; keep it at a gentle simmer.

How to store

Cool leftovers and refrigerate them in a covered container for up to 3 days. Reheat gently in a saucepan until piping hot, stirring occasionally; add a small splash of water or plant-based milk if the sauce has thickened.

Frequently asked questions