By: Julia Huston
Time: 1 hour
Tikka Masala is a delicious Indian curry dish that is typically made with chicken, lamb, or fish, in a thick spiced sauce. I’m here to let you all know that it’s wonderful with cauliflower as well! The sauce is typically loaded with cream and heavy oils, so here is a recipe that uses pureed vegetables as the primary base for the sauce. Indian spices can be highly beneficial to the body. They have long been known for their anti-inflammatory and antibacterial properties; for example garam masala contains cloves and cumin which both help to boost digestion (NDTV Food 2019). Cinnamon is another great spice with many benefits; it is full of powerful antioxidants such as polyphenols, and it can also lower blood sugar levels (Leech 2018). This recipe is best served with a side of jasmine rice or naan bread. Enjoy!
- 1 medium cauliflower
- 1 cup diced sweet white onion
- 6 cloves garlic minced
- ½ inch piece of fresh ginger, skin removed and minced
- 1 green jalapeno
- ½ tsp mustard seeds
- 2 tbsp olive oil
- 3 medium tomatoes
- 1 red bell pepper
- ¼ cup fresh cilantro
- ¾ cup full fat coconut milk
- Fresh cilantro for garnish
- Jasmine rice to serve with (optional)
- Naan to serve with (optional)
- ¾ tsp garam masala
- ½ tsp coriander
- ¼ tsp ground turmeric
- ½ tsp ground cinnamon
- ½ tsp salt
Step 1 — Roast Cauliflower
- Preheat the oven to 450 degrees F.
- Cut your cauliflower head into bite size pieces
- Line a baking sheet with parchment paper and spread out the cauliflower
- Toss with 1 tbsp olive oil and salt and pepper to taste
- Bake for 20 min or until golden brown (After 10 minutes, take the cauliflower out and stir it around with a spatula to ensure even cooking).
Step 2 — Make the Sauce
- In a blender, add the tomatoes, bell pepper, cilantro, and coconut milk and blend on high speed for about 30 seconds until completely smooth. Set aside.
- In a large non-stick pan, heat 1 tbsp of olive oil over medium heat.
- Add the mustard seeds and let them fry for 1 minute. They will start to sizzle and pop.
- Add the onion, jalapeno, garlic, ginger, and cook for about 5 minutes until the onions become translucent. Stir continuously to avoid browning.
- Remove pan from heat and transfer all of the contents from the pan to the blender with the sauce mixture. Blend again until smooth, about 30 seconds.
- Pour the sauce mixture from the blender into a dutch oven and heat on medium-low for five minutes. The sauce should be at a low simmer.
- Add in the cauliflower and cook for another fifteen minutes.
- Serve over jasmine rice if preferred and top with fresh cilantro!
“Garam Masala Benefits: 5 Reasons The Indian Spice Mix Is Healthy For You.” NDTV Food, 28 Oct. 2019, food.ndtv.com/food-drinks/garam-masala-benefits-5-reasons-the-indian-spice-mix-is-healthy-for-you-1889598.
Leech, Joe. “10 Evidence-Based Health Benefits of Cinnamon.” Healthline, Healthline Media, 5 July 2018, www.healthline.com/nutrition/10-proven-benefits-of-cinnamon.