Cauliflower Tikka Masala with Chickpeas

Cauliflower Tikka Masala with Chickpeas

2 Reviews
From: EatingWell Magazine, September 2019

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.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 tablespoon coconut or canola oil
  • 4 cups cauliflower florets
  • ¼ teaspoon salt
  • ¼ cup water
  • 1 (15 ounce) can chickpeas, rinsed
  • 1½ cups tikka masala sauce (see Tip)
  • 2 tablespoons butter
  • Fresh cilantro for garnish


  • Prep

  • Ready In

  1. 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 information

  • Serving size: 1¼ cups each
  • Per serving: 268 calories; 16 g fat(9 g sat); 7 g fiber; 26 g carbohydrates; 8 g protein; 82 mcg folate; 16 mg cholesterol; 4 g sugars; 0 g added sugars; 527 IU vitamin A; 59 mg vitamin C; 89 mg calcium; 2 mg iron; 673 mg sodium; 377 mg potassium
  • Nutrition Bonus: Vitamin C (98% daily value), Folate (20% dv)
  • Carbohydrate Servings:
  • Exchanges: 2 fat, 1½ starch, 1 vegetable, ½ lean protein

Reviews 2

September 24, 2019
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By: Monica
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.
September 12, 2019
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By: shortbaker
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
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