In this vegetarian riff on a popular Indian dish, we swap in cauliflower and chickpeas for the chicken in tikka masala. The cauliflower's nooks and crannies are particularly good at soaking up all the intense flavors of the sauce. Serve over rice for an easy healthy dinner that's ready in just 20 minutes.

Breana Killeen
Source: EatingWell Magazine, September 2019


Recipe Summary

20 mins
20 mins


Ingredient Checklist


Instructions Checklist
  • Heat oil in a large skillet over medium-high heat. Add cauliflower and salt; cook, stirring occasionally, until lightly browned, about 2 minutes. Add water; cover and cook until the cauliflower is tender, 3 to 5 minutes. Add chickpeas and sauce; cook, stirring occasionally, until hot, 1 to 2 minutes. Remove from heat and stir in butter. Serve topped with cilantro, if desired.



Tip: Keep Indian simmer sauces--such as tikka masala and Madras curry--in your pantry for a meal that's ready faster than you can order takeout. You can turn just about any vegetable or protein into a saucy dish like this one, or brush the sauce on chicken or steak before it hits the grill.

Nutrition Facts

268 calories; protein 7.8g 16% DV; carbohydrates 26.3g 9% DV; exchange other carbs 2; dietary fiber 6.6g 26% DV; sugars 4.1g; fat 15.9g 24% DV; saturated fat 9g 45% DV; cholesterol 15.7mg 5% DV; vitamin a iu 526.8IU 11% DV; vitamin c 59.3mg 99% DV; folate 81.9mcg 21% DV; calcium 88.7mg 9% DV; iron 1.8mg 10% DV; magnesium 28.5mg 10% DV; potassium 376.9mg 11% DV; sodium 673.2mg 27% DV; thiamin 0.1mg 7% DV.

Reviews (2)

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2 Ratings
  • 5 star values: 2
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
I’m skeptical when a recipe says it’s “faster than takeout” because that usually doesn’t consider time dishes afterwards. In this case, it’s legit. It’s so quick and I used one pan for the dish and my instant pot for rice. 100% will make again. Read More
Rating: 5 stars
We loved this quick, easy dinner for a weeknight meal. No changes to the recipe but added peanuts for a crunchy topping with the cilantro Read More