Ensaymada Recipe - Brioche

 

Easy Cauliflower Tikka Masala with Chickpeas - Healthy Vegetarian Curry

Looking for an easy, comforting dinner that is full of flavour but still simple to make? This Cauliflower Tikka Masala with Chickpeas is creamy, colourful and perfect for a busy weeknight.

Made with roasted cauliflower, chickpeas, tomatoes, coconut milk and warm spices, this easy vegetarian curry is satisfying without being complicated. It is also a lovely recipe to try if you want to include more plant-based meals in your week.

Why You’ll Love This Cauliflower Tikka Masala

There is a lot to love about this simple curry.

It uses everyday ingredients, it is easy to prepare, and most of the cooking is hands-off while the cauliflower roasts and the sauce simmers.

The roasted cauliflower adds a slightly nutty flavour, while chickpeas help make the meal filling and satisfying. The tomato and coconut milk sauce gives the curry a creamy texture without needing a complicated list of ingredients.

It is also a great option for meal prep because the flavours develop beautifully after a day in the fridge.

Ingredients

You will need:

• 1 medium cauliflower, cut into florets

• 1 can chickpeas, drained and rinsed

• 1 onion, diced

• 3 garlic cloves, minced

• 1 tablespoon grated ginger

• 2 tablespoons olive oil

• 2 tablespoons tikka masala paste or spice blend

• 1 tablespoon tomato paste

• 1 can crushed tomatoes, about 400 g

• 1 cup light coconut milk

• 1 teaspoon ground cumin

• 1 teaspoon paprika

• ½ teaspoon turmeric

• Salt and black pepper to taste

• 2 cups cooked basmati rice

• Fresh coriander or cilantro, to serve

• 1 lime, cut into wedges

Optional:

• 2 cups baby spinach

• 2 tablespoons plain yoghurt

How to Make Cauliflower Tikka Masala

Step 1: Roast the Cauliflower

Preheat your oven to 220°C.

Place the cauliflower florets on a baking tray. Toss with 1 tablespoon of olive oil and season with salt and pepper.

Roast for approximately 20 to 25 minutes, or until the cauliflower is tender and lightly golden around the edges.

Roasting the cauliflower first gives it extra flavour and helps stop it from becoming too soft in the curry sauce.

Step 2: Cook the Onion, Garlic and Ginger

While the cauliflower is roasting, heat the remaining tablespoon of olive oil in a large frying pan or saucepan.

Add the diced onion and cook for approximately 5 minutes, or until softened.

Add the garlic and ginger and cook for another minute.

Step 3: Add the Spices

Add the tikka masala paste, tomato paste, cumin, paprika and turmeric.

Stir everything together and cook for approximately 30 to 60 seconds.

Cooking the spices briefly helps release their aroma and gives the curry more flavour.

Step 4: Make the Creamy Tikka Masala Sauce

Pour in the crushed tomatoes and coconut milk.

Add the chickpeas and stir well.

Bring the mixture to a gentle simmer and cook for approximately 10 minutes.

The sauce should gradually become thicker and creamier.

Step 5: Add the Roasted Cauliflower

Add the roasted cauliflower to the sauce.

If you are using baby spinach, add it now as well.

Cook for another 2 to 3 minutes, until the cauliflower is coated in the sauce and the spinach has wilted.

Taste the curry and add more salt, pepper or spice if needed.

How to Serve Cauliflower Tikka Masala

Serve your cauliflower and chickpea curry over warm basmati rice.

Finish with fresh coriander, a squeeze of lime and a spoonful of plain yoghurt if you like.

You can also serve it with:

• naan bread

• cucumber salad

• mango chutney

• brown rice

• quinoa

• steamed vegetables

Is Cauliflower Tikka Masala Healthy?

This plant-forward curry contains several nutritious ingredients.

Chickpeas provide plant-based protein and fibre, while cauliflower provides fibre and vitamin C. Tomatoes also contain beneficial plant compounds including lycopene.

Using light coconut milk gives the curry a creamy texture while keeping it lighter than some traditional creamy curry sauces.

For an even more balanced meal, you can add extra vegetables such as spinach, peas, capsicum or zucchini.

A Simple Plant-Based Weeknight Dinner

One of the best things about this recipe is how easy it is to turn vegetables and pantry staples into a satisfying meal.

Meals based around vegetables, beans and legumes can also be a practical way to include more plant foods in your diet.

Canned chickpeas and tomatoes are especially useful ingredients to keep in the pantry for quick weeknight dinners.

Meal Prep and Storage

This cauliflower tikka masala is perfect for meal prep.

Store leftovers in an airtight container in the fridge for approximately 3 to 4 days.

You can also freeze the curry for up to 2 months.

When reheating, add a small splash of water if the sauce has become too thick.

Easy Variations

You can easily adjust this curry depending on what you have available.

Try:

• swapping cauliflower for sweet potato

• adding spinach or kale

• adding peas or capsicum

• replacing chickpeas with tofu

• adding chilli flakes for extra heat

• serving it with brown rice instead of basmati rice

Final Thoughts

This easy Cauliflower Tikka Masala with Chickpeas is a simple way to enjoy a comforting curry while adding more vegetables and legumes to your meals.

It is creamy, colourful, full of warm spices and easy enough for a weeknight dinner.

Best of all, you can make a large batch and enjoy the leftovers for lunch the next day.

Simple ingredients, warm spices and a big bowl of comfort.

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