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Loaded Veggie Tikka Masala

A vibrant vegetarian dish filled with hearty vegetables in a spiced creamy sauce, perfect for families and meal prep.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Indian, Vegetarian
Calories: 450
Ingredients Method Notes

Ingredients
  

Aromatic Base
  • 1 large yellow onion Offers sweetness and depth of flavor.
  • 3 cloves garlic Adds aromatic intensity.
  • 1 inch ginger Provides warmth and a hint of spice.
  • 1/4 cup fresh cilantro Brings a fresh, herbal note.
  • 1 tablespoon olive oil Used for sautéing.
Spices
  • 1 teaspoon cumin Adds earthy depth.
  • 1/2 teaspoon turmeric Offers warm flavor and beautiful color.
  • 1/2 teaspoon ground cinnamon Introduces subtle sweetness.
  • 1 teaspoon paprika Adds smokiness and color.
  • 1 teaspoon salt Enhances all flavors.
  • 1 tablespoon garam masala Key to Indian flavors.
Sauce Ingredients
  • 1 can plum tomatoes Forms the base of the sauce.
  • 1/2 cup tomato sauce Adds creaminess.
  • 1/2 cup vegan yogurt Provides creaminess and tang.
  • 1/2 cup coconut cream or milk Adds richness.
Vegetables
  • 1 small cauliflower Adds bulk and texture.
  • 2 medium carrots Contributes sweetness.
  • 1 can chickpeas Great source of protein.
  • 1 cup frozen peas Adds color and sweetness.

Method
 

Preparation
  1. Blend the aromatic base by combining half of the onion, garlic, ginger, cilantro stalks, and olive oil in a food processor until fully combined.
Cooking
  1. Heat the remaining olive oil in a large skillet over medium heat.
  2. Add chopped onion and spices, stir to combine, and cook gently for 10 minutes.
  3. Add the plum tomatoes (with liquid), tomato sauce, yogurt, coconut milk, and the blitzed onion mixture. Cook for an additional 5 minutes.
  4. Add cauliflower and carrots, bring to a simmer, and cook for 20 minutes until tender.
  5. Stir in chickpeas and peas, cook for 5 more minutes until peas are heated through.
Serving
  1. Serve with rice and garnish with extra cilantro leaves and yogurt if desired.

Notes

For best results, let the sauce simmer longer to intensify the flavors and check veggies for doneness to prevent mushiness.