Rating: 4.5 stars
3 Ratings
  • 5 star values: 2
  • 4 star values: 0
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0

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.

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

1 1/4 cups each
268 calories; protein 7.8g; carbohydrates 26.3g; dietary fiber 6.6g; sugars 4.1g; fat 15.9g; saturated fat 9g; cholesterol 15.7mg; vitamin a iu 526.8IU; vitamin c 59.3mg; folate 81.9mcg; calcium 88.7mg; iron 1.8mg; magnesium 28.5mg; potassium 376.9mg; sodium 673.2mg; thiamin 0.1mg.

2 fat, 1 1/2 starch, 1 vegetable, 1/2 lean protein