Vegetable Tikka Masala

Vegetable Tikka Masala, because chicken doesn't have to have all the fun! This is a healthy and vegan take on a traditional Indian dish | via @AimeeMarsLiving | #Vegetable #Tikka #Masala #Vegan

Vegetable Tikka Masala

So this recipe for vegetable tikka masala happened and then something bizarre happened…

All of the sudden I lost all interest and desire to eat anything curry related. I almost couldn’t even look at these pics, which was kind of odd for me. There aren’t many foods I turn my nose up to and curry certainly hasn’t been one of them. So this was a weird place for me.

I mean this dish, this beautiful dish has so many wonderfully delicious things going for it. Let me list them out:

  • It’s vegetarian, which means, meatless meal, happy environment, better you. All around winning situation.
  • Chickpeas
  • Basmati Rice (rice is always a happy place for me)
  • Delicious, coconut-y, spicy, masala sauce, which can be used for oh so many dishes like your chicken or meatballs, this sauce doesn’t judge. Seriously though, put it on all kinds of foods.

So what was going on with me? Why wasn’t I loving this dish the way I was when I made it for dinner (hello, one, maybe two, but who’s counting, helpings in one night)?

Honestly, I have no idea where my brain, er stomach, went here, so I’m chocking it up to a sugar-induced comma I’ve been in since sometime around the pumpkin spice latte debut back in September.

Vegetable Tikka Masala, because chicken doesn't have to have all the fun! This is a healthy and vegan take on a traditional Indian dish | via @AimeeMarsLiving | #Vegetable #Tikka #Masala #Vegan

Best Tikka Masala Vegetables

You can add your favorite vegetables to this tikka masala recipe or choose from some of the ones below.

  • Onions
  • Bell Peppers
  • Mushrooms
  • Zucchini
  • Squash
Vegetable Tikka Masala, because chicken doesn't have to have all the fun! This is a healthy and vegan take on a traditional Indian dish | via @AimeeMarsLiving | #Vegetable #Tikka #Masala #Vegan

I wasn’t exactly sure what to do with this recipe…

Do I share it? Do I delete it and just cut my losses? Or do I save it for a later date? Well, I went with option 3, which was “save it for a later date,” but then consulted a vegetarian friend to make sure I’m not going off the deep end and posting something no one else would like. Right? My goal has always been to post easy recipes that you, dear reader, would enjoy and actually MAKE!

So…

Here, we have an easy-to-make dish of Vegetable Tikka Masala, which is servicing all your basic dietary needs in one dish. It has your protein, yep say hi to those chickpeas, it’s got your carbs because rice is really truly amazing, and it’s dairy-free, cause that’s trending right now.

Honestly, it would almost be criminal of me not to share this recipe! Being a rule follower from way back, seriously I don’t even go over the speed limit, I couldn’t handle a record for not sharing such a dish.

Let me just delight you (and myself cause clearly I need it) a tad bit more and tell you it’s technically a one-pot recipe because those are really magical. So this season, when you’ve likely traded in your PSL for a peppermint mocha, as most responsible people do, then you may need a healthier dish or two in between all those holiday parties. It’s all about balance! Right?

Vegetable Tikka Masala, because chicken doesn't have to have all the fun! This is a healthy and vegan take on a traditional Indian dish | via @AimeeMarsLiving | #Vegetable #Tikka #Masala #Vegan
Vegetable tikka masala over rice in a white bowl with silverware.

Vegetable Tikka Masala

Vegetable Tikka Masala, because chicken doesn’t have to have all the fun! This is a healthy and vegan take on a traditional Indian dish.
5 from 1 vote
Print Pin Rate
Course: Main Course
Cuisine: Indian
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 6 Servings
Calories: 677kcal
Author: Aimee Mars

Ingredients

  • 2 teaspoons Ginger
  • 3 Garlic Cloves minced
  • 2 teaspoons Tumeric
  • 1 teaspoon Garam Masala
  • 1 teaspoon Coriander
  • 1 teaspoon Cumin
  • 1/2 teaspoon Cardamom
  • 1 tablespoon Butter
  • 2 medium Onions chopped
  • 1 Red Bell Pepper sliced
  • 8 ounces Shitakii Mushrooms
  • 15 ounces Garbanzo Beans
  • 2 tablespoons Red Chili Paste
  • 1/2 cup Crushed Tomatoes
  • 14 ounces Canned Coconut Milk
  • 3 cups Rice cooked

Instructions

  • In a small bowl combine the ginger, garlic, turmeric,  Garam Masala, coriander, cumin, and cardamom until well mixed and set aside.
  • Melt the butter in a large skillet over medium-high heat. Add the onions and bell pepper, cook stirring occasionally for about 3 minutes, or until fragrant.
  • Add the mushrooms and garbanzo beans and continue cooking for an additional 5 minutes.
  • Place the red chili paste and previously made spice mixture into the skillet and toss the ingredients to coat.
  • Pour in the crushed tomatoes and coconut milk. Turn the heat down to a simmer and let cook for about 15 minutes more when the sauce will begin to thicken slightly.
  • Serve over rice.

Nutrition

Serving: 1Serving | Calories: 677kcal | Carbohydrates: 109g | Protein: 17g | Fat: 21g | Saturated Fat: 16g | Trans Fat: 1g | Cholesterol: 5mg | Sodium: 71mg | Potassium: 810mg | Fiber: 11g | Sugar: 10g | Vitamin A: 759IU | Vitamin C: 34mg | Calcium: 98mg | Iron: 5mg
Tried this Recipe? Pin it for Later!Mention @AimeeMarsLiving or tag #AimeeMarsLiving!

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About The Author

Aimee

I’m thrilled you’ve stopped by my space here and love to connect with new friends through food. I’ve always felt sharing meals brings people together, which is one of the many reasons I began this site.

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7 thoughts on “Vegetable Tikka Masala

  1. in reading this recipe and considering making it – i think two things could be helpful: you say “package” of mushrooms – my grocery store has multiple sizes- which is this? and can you give an example of a brand of red curry – i have a Thai brand of red curry – would that work or is this a Patak or other “indian” (i assume that thai and indian red curry are different, but maybe they aren’t??)

    1. Hey Jacky, I’m so excited you’re considering making this recipe! I’m going to update the recipe card after I give you this info:

      – The mushroom package I used was a fresh 8oz package.
      – The red chili paste brand I used is “Thai Kitchen,” which sounds like you may have the same thing. I know some grocery stores have many brands but this is one that I’ve found consistently at most grocery stores.

      Let me know if you make it!! I love to hear your feedback.

      1. I know this is a few years old, but I’m asking anyway. Lol. I do not like coconut anything. Can I use something like cashew milk? I don’t care for soy or almond milk, goat’s milk, and I’m trying to avoid cow’s milk.

      2. Hello, Anndrea. You can definitely swap out the coconut milk for cashew milk. The type of coconut milk used in this recipe is canned, which is a bit thicker than the dairy-free boxed milk you buy in the dairy section of the grocery store. If you plan on making the swap to cashew milk then I also recommend mixing in a little dairy-free plain yogurt. The spices in this mixture will mask the flavor or the yogurt if you end up having to choose something like an almond milk yogurt. I hope this helps!

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