What vegetable goes well with tikka masala?

Many vegetables pair wonderfully with this dish either mixed in with the sauce or served on the side. Common veggies used in tikka masala are carrots, peppers, onion, and cauliflower. For extra nutrients and fiber, try including options like diced sweet potato, peas, and broccoli.

Is tikka masala always chicken?

Although most commonly served with chicken, tikka masala does not always contain poultry, as demonstrated in this Vegetarian Tikka Masala recipe.

What spices are in tikka masala?

Every chef has their own variation on the spices used in tikka masala, similar to how many curry spices are different. Most commonly tikka masala includes garam masala , turmeric, chili powder or paprika, and ginger. In others, you’ll find whole black peppercorns, ground cumin, curry powder , cinnamon, and even ground cloves.

Can I use something other than yogurt in the sauce?

We love to use yogurt to achieve a creamy tomato sauce while adding extra protein, but full-fat coconut milk, coconut cream, or heavy cream can also be used.

Is this recipe gluten-free?

Yes, the ingredients in this tikka masala recipe are naturally gluten-free. However, we always recommend double-checking the ingredient list and looking for foods that are certified gluten-free to avoid the risk of cross-contamination with other gluten-containing ingredients.

What is the serving size of Vegetarian Tikka Masala?

This recipe makes up to 6 servings, with a single serving size of roughly 1 2/3 cups.

Vegetarian Tikka Masala (One-Skillet Recipe)

Servings: 6 servings (8 cups) 1x

Ingredients

1 tablespoon olive oil or avocado oil
½ medium yellow onion, diced (1 cup)
1 medium red bell pepper, diced (1 cup)
1 medium zucchini, sliced into half moons (2 cups)
2 garlic cloves, minced
1 (28-ounce) can no-salt-added tomato sauce
2 teaspoons garam masala
1 teaspoon ground turmeric
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon fine sea salt
½ teaspoon ground ginger
½ teaspoon ground coriander
¼ teaspoon chili powder
¼ teaspoon black pepper
⅛ teaspoon cayenne (optional)
1 (15-ounce) can chickpeas, drained and rinsed
2 (12-ounce) bags frozen cauliflower florets
1 cup siggi’s plain whole milk yogurt*
2 large handfuls fresh baby spinach (2-3 ounces)
Optional for serving: cooked rice or cauliflower rice, cilantro, lime wedges, toasted sesame seeds, and/or cashews

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Instructions

Place a large skillet over medium-high heat. Add the oil and swirl to coat. Add the onion, red pepper and zucchini; cook for 5 minutes or until the onion and zucchini start to soften, stirring occasionally. Add the garlic; continue cooking for 1 minute or until fragrant.
Reduce the heat to medium and add the tomato sauce and all of the spices (garam masala through cayenne); stir to combine.
Next, add the drained chickpeas and frozen cauliflower. Bring just to a simmer. Reduce the heat to low, cover, and hold at a low simmer for 10-15 minutes, stirring once or twice.
Remove the lid from the skillet and allow the mixture to stop simmering (NOTE: It’s important that you don’t add the yogurt until the mixture has stopped simmering to prevent the yogurt from curdling). Once the mixture has stopped simmering, fold in the yogurt and then the spinach. Stir slowly and allow the spinach to wilt, 3-5 minutes. Serve over steamed rice or cauliflower rice with chopped cilantro, lime wedges, toasted sesame seeds, and/or chopped cashews.

Notes

* We like siggi’s because it’s made with just a few ingredients and not a lot of sugar. To find siggi’s products sold near you, check out their store locator. For a vegan/dairy-free version, use siggi’s plant-based sweetened plain, which is based on coconut and adds a touch of nice sweetness.

Once cooled, leftovers can be transferred to an airtight container and stored in the refrigerator for up to 4 days or in individual containers for easy meal-prepped lunches. Due to the yogurt, we do not recommend freezing this recipe.

Nutrition Information

Serving Size: 1/6 of recipe (about 1 1/3 cups)
Calories: 241
Fat: 6 g
(Sat Fat: 2 g)
Sodium: 567 mg
Carbohydrate: 35 g
(Fiber: 9 g
Sugar: 13 g)
Protein: 15 g
Cholesterol: 8 mg

Dietary

Egg-Free Gluten-free Grain-Free Nut-free Vegetarian

Recipe By: Jessie Shafer