Cauliflower Tikka Masala – Creamy, Flavorful & Easy Vegetarian

Cauliflower Tikka Masala – If you’re craving an Indian-inspired comfort meal that’s both hearty and wholesome, Cauliflower Tikka Masala is the answer. This vegetarian twist on the classic chicken tikka masala transforms humble cauliflower florets into a flavorful, golden delight, simmered in a rich, creamy, and aromatic tomato-based sauce.

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Recipe Overview

Prep Time: 15 minutes
Active Cooking Time: 30 minutes
Resting Time: 5 minutes
Total Time: 50 minutes
Cuisine: Indian / Fusion
Course: Main Course / Dinner
Servings: 4 servings
Calories: Approximately 310 kcal per serving

Ingredients

For the Cauliflower Marinade:

• Cauliflower – 1 medium head (cut into bite-sized florets)

• Greek yogurt (or vegan yogurt) – ½ cup

• Lemon juice – 1 tablespoon

• Garlic – 3 cloves, minced

• Ginger – 1 tablespoon, grated

• Garam masala – 1 teaspoon

• Turmeric powder – ½ teaspoon

• Ground cumin – 1 teaspoon

• Red chili powder (or paprika) – ½ teaspoon

• Salt – to taste

• Olive oil (or ghee) – 1 tablespoon

For the Masala Sauce:

• Olive oil or ghee – 2 tablespoons

• Onion – 1 large, finely chopped

• Garlic – 4 cloves, minced

• Ginger – 1 tablespoon, minced

• Tomato puree – 1 ½ cups

• Ground cumin – 1 teaspoon

• Ground coriander – 1 teaspoon

• Garam masala – 1 teaspoon

• Turmeric – ½ teaspoon

• Red chili powder – ½ teaspoon (adjust to spice level)

• Heavy cream or coconut milk – ½ cup

• Salt – to taste

• Sugar – ½ teaspoon (optional, to balance acidity)

• Fresh cilantro – chopped, for garnish

Equipment Needed

• Mixing bowl

• Baking sheet or air fryer

• Large skillet or deep pan

• Wooden spoon or spatula

• Measuring cups and spoons

• Knife and cutting board

Instructions

Step 1: Marinate the Cauliflower

In a large bowl, whisk together yogurt, lemon juice, garlic, ginger, garam masala, turmeric, cumin, chili powder, and salt. Add cauliflower florets and toss until evenly coated with the marinade.

Cover and let it marinate for at least 15–20 minutes (or up to 2 hours in the fridge for deeper flavor).

Step 2: Roast or Air Fry the Cauliflower

Preheat your oven to 425°F (220°C) or air fryer to 400°F (200°C).

Spread the marinated cauliflower on a lined baking sheet. Drizzle lightly with olive oil. Roast for 20–25 minutes (or air fry for 15 minutes) until golden and slightly charred at the edges.

Set aside while you prepare the masala sauce.

Step 3: Prepare the Masala Sauce

Heat oil or ghee in a large skillet over medium heat. Add chopped onion and sauté for 5–7 minutes until soft and golden brown.

Add minced garlic and ginger; cook for another minute until fragrant.

Stir in cumin, coriander, garam masala, turmeric, and chili powder. Toast the spices for 30 seconds to release their aroma.

Pour in the tomato puree, stir, and let it simmer for 5–6 minutes until it thickens slightly and oil begins to separate.

Step 4: Add Cream and Simmer

Lower the heat and stir in heavy cream (or coconut milk) to create a rich, velvety texture. Add salt and sugar to balance the flavors. Simmer for 2–3 minutes.

Step 5: Combine Cauliflower and Sauce

Add the roasted cauliflower to the sauce and stir gently to coat all the florets evenly.

Simmer for another 5 minutes to allow the flavors to meld together.

Step 6: Garnish and Serve

Turn off the heat and garnish with chopped cilantro. Serve hot with rice, naan, or your favorite flatbread.

Nutrition Information (Per Serving)