Vegetable tikka masala recipe

4-6 portions

Make a delicious warming dish with this vegetable tikka masala recipe from The Plant Power Doctor. It’s the ideal healthy swap to a takeaway as you’ll be cooking from scratch.

To save on time (and your spice rack!) this vegetable tikka masala recipe uses curry powder rather than a long list of  individual spices. If you can, opt for a blend that’s suitable for tikka masala or a deep red medium curry powder (not the milder yellow one).

This recipe uses an abundance of fresh veggies, herbs and spices. Butternut squash plays a starring role in the vegetable tikka masala. It’s also an excellent way to support our wellbeing. Butternut squash is high in a number of important vitamins and minerals – including vitamins A and C. Both of these vitamins have a supportive role in helping our immune system to function properly. They also help to mop up damaging free radicals that our cells produce as a natural part of metabolism.

Serve this dish with plenty of coriander and a side of brown rice. It’s sure to satisfy all around the table!

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Ingredients

  • 2 tsp olive oil (optional)
  • 1 large onion, finely chopped
  • 4 garlic cloves, crushed
  • 25g piece ginger, crushed
  • 1 tbsp medium curry powder
  • 1 tsp ground cumin
  • 1 tsp ground turmeric
  • 1 tbsp tomato purée
  • 300g piece butternut squash, cut into large chucks - peeled or unpeeled is fine
  • 1/2 cauliflower, cut into florets
  • 1 x 400g tin tomatoes
  • 1 x 400g tin coconut milk
  • 1 x 400g tin chickpeas
  • A squeeze of lemon (optional)
  • Salt and pepper

To serve

  • Coriander
  • Brown rice

Method

  1. If using the oil, heat it in a large casserole or saucepan and add the onion. If not using the oil, add 2 tbsp water. Sauté the onion until soft and translucent, stirring regularly and adding a little more water if necessary. Add the garlic, ginger, curry powder, cumin, turmeric and tomato purée. Continue to stir until the onion is completely coated, adding more water if it looks dry.
  2. Add the squash and the cauliflower. Turn over gently in the sauce until covered, then add the tomatoes, coconut milk and chickpeas. Season with plenty of salt and pepper. Bring to the boil, then reduce the heat and simmer, uncovered, until the vegetables are tender and the sauce has thickened. Taste and add a squeeze of lemon juice and more seasoning if necessary.
  3. Serve garnished with plenty of coriander, and some brown rice on the side.