Cauliflower Tikka Masala with Chickpeas


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.

Prep Time:
20 mins
Total Time:
20 mins
5 cups


  • 1 tablespoon coconut or canola oil

  • 4 cups cauliflower florets

  • ¼ teaspoon salt

  • ¼ cup water

  • 1 (15 ounce) can chickpeas, rinsed

  • 1 1/2 cups tikka masala sauce (see Tip)

  • 2 tablespoons butter

  • Fresh cilantro for garnish


  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 Facts (per serving)

268 Calories
16g Fat
26g Carbs
8g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 1/4 cups each
Calories 268
% Daily Value *
Total Carbohydrate 26g 10%
Dietary Fiber 7g 24%
Total Sugars 4g
Protein 8g 16%
Total Fat 16g 20%
Saturated Fat 9g 45%
Cholesterol 16mg 5%
Vitamin A 527IU 11%
Vitamin C 59mg 66%
Folate 82mcg 20%
Sodium 673mg 29%
Calcium 89mg 7%
Iron 2mg 10%
Magnesium 29mg 7%
Potassium 377mg 8%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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