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–+ servings

Cauliflower Chickpea Tikka Masala

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This Cauliflower Chickpea Tikka Masala is a rich, creamy, and comforting vegan curry loaded with roasted cauliflower, tender chickpeas, and bold Indian spices. It’s an easy, plant-based weeknight dinner that’s naturally gluten-free and perfect for meal prep.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 Servings
Course: dinner
Calories: 460
Ingredients Method Nutrition Notes

Ingredients
  

For the Roasted Vegetables
  • 1 small Cauliflower Head, broken into florets
  • 1 can Chickpeas, drained and rinsed
  • 1 tbsp Olive Oil
  • 1 tsp Ground Cumin
  • ½ tsp Smoked Paprika
  • Salt & Pepper to taste
For the Tikka Masala Sauce
  • 1 tbsp Olive Oil or Coconut Oil
  • 1 small Onion, finely chopped
  • 2 Garlic Cloves, minced
  • 1 tsp Fresh Ginger, grated
  • 1 tbsp Tomato Paste
  • 1 tsp Ground Cumin
  • 1 tsp Ground Coriander
  • 1 tsp Turmeric
  • ½ tsp Turmeric
  • ½ tsp Garam Masala
  • ½ tsp Smoked Paprika
  • ¼ tsp Chili Flakes, optional
  • 1 can Diced Tomatoes, (400ml)
  • 1 can Full Fat Coconut Milk, (400ml)
  • 1 tsp Maple Syrup or Coconut Sugar
  • Salt to Taste
  • Juice of ½ Lemon or 1 tsp Apple Cider Vinegar
To Serve
  • Steamed Basmati Rice or Warm Naan
  • Fresh Cilantro or Parsley
  • Optional: toasted cashews, chili oil, yogurt swirl

Method
 

Tap the time in each step to start a build-in timer and cook with a little more ease and flow. Be sure to have your volume up to hear the timer chimes!
    1. Prep, Bake and Breath:
      Preheat the oven to 200℃ (400℉). Line a baking sheet with parchment paper.
      Toss the cauliflower and chickpeas in olive oil, cumin, paprika, salt and pepper.
      Spread on the lined tray. Roast for 25 to 30 minutes, until golden and crisp. Make sure to shake halfway through to evenly brown.
      🌿Mindful Moment: As you toss the cauliflower and chickpeas with spices, pause. Watch how the oil glistens and coats each piece. Inhale the scent. Feel the movement of your hands — slow, steady, intentional.
      👧 Kid Prompt: “Let’s give the cauliflower a spice shower! Which one do you think smells the strongest?”
      💬 Prompt: “What colour is the cauliflower turning as it caramelizes?”
    2. Prepare the Sauce:
      In a deep frying pan, heat the oil over medium heat.
      Sautee the onions until soft and translucent, about 5 minutes.
      Add in the garlic and ginger, stir until fragrant.
      Add the tomato paste and all of the dry spices. Cook for about 1 minute, until sizzling.
      🌿 Mindful Moment: Listen to the gentle sizzle. Watch the onions turn golden and translucent. Breathe in the layers of scent as they build.
      🧒 Kid Prompt: “Can you hear the onion and garlic talking to each other? What do you think they’re saying?”
      💬 Prompt: “Smell the magic waking up!”
    3. Simmer It In:
      Stir in the diced tomatoes, coconut milk, syrup and salt.
      Simmer for 10 to 15 minutes until the sauce has thickened.
      Add in the lemon juice or vinegar, depending on what you choose to use.
      Optional: blend the sauce for smoothness.
      🌿 Mindful Moment: Stir slowly and steadily. Watch the sauce shift in colour and thickness. Let your breath follow the rhythm of the bubbling.
      🧒 Kid Prompt: “Can you stir like the sun is setting — slow and calm?”
      💬 Prompt: “What color is the sauce now? How has it changed?”
    4. Combine:
      Add the roasted cauliflower and chickpeas to the sauce.
      Simmer together for 5 minutes, until heated through.
      Adjust the spices to your taste preferences.
      🌿 Mindful Moment: As you combine, notice how the textures mix — crispy, soft, saucy. Let your movements feel gentle and curious.
      🧒 Kid Prompt: “What sound does it make when the crispy meets the saucy?”
      💬 Prompt: “Which part of this mix do you like most — the crunch, the smell, or the colour?”
    5. Serve and Garnish:
      Spoon over warm rice or a side of naan.
      Garnish with fresh herbs, yogurt or crushed cashews.
      🌿 Mindful Moment: Take a breath before eating. Look at the bowl — the colours, the shapes. Let the first bite be slow and quiet.
      🧒 Kid Prompt: “If we could sprinkle a feeling on top of the dish, what would it be?”
      💬 Prompt: “How do you want to feel after this meal? Let’s sprinkle that feeling on top.”

    Nutrition

    Calories: 460kcalCarbohydrates: 55gProtein: 13gFat: 18gFiber: 9g

    Notes

    Nutritional content is per servings without toppings, it will vary with added toppings.

    Recipe Notes

    🌿 Therapeutic Focus: Spices stimulate vagus nerve and digestion. Cauliflower and chickpeas offer warmth, balance, and fullness.
    🧊 Meal Prep Tip: Make the sauce ahead of time, it gets better overnight. The roasted veggies can be batch-prepped and frozen.

     

    Tips & Tricks

    • Blender Option: Blend the sauce for a smoother texture before adding in the veggies. 
    • Add Extra Protein: Add in tofu, paneer or cooked lentils for an extra protein boost. 
    • Crispy Top Tip: Broil the finished dish for 2 minutes for a roasted edge.
    • More Veggies: Add some spinach, peas, or grated carrot into the sauce for added flavour. 

     

    Storage and Reheating

    Fridge: Store in an airtight container for up to 4 days.
    Freezer: Freeze cooled portions in airtight containers for up to 2 months. 
    Reheat from Frozen: Thaw in the fridge overnight.  
    Reheating: 
    • Stovetop: Reheat gently over the stove, adding some water or coconut milk to thin out. 
    • Microwave: Cover and heat in intervals, stirring in between each time. 

     

    Variations 

    • Butter Masala Vibes: Add 1 tbsp almond butter or cashew cream to the sauce. 
    • Coconut-Free: Sub in oat milk + 2 tbsp tahini or Greek yogurt to replace the coconut milk. 
    • Roasted Tomato Kick: Use fire-roasted canned tomatoes for an extra kick. 
    • Kid Version: Serve with yogurt, cucumber slices, and warm naan “pillows”

     

    Drink Pairings

    Family Friendly:
    • Golden milk with oat milk
    • Chilled mango lassi (vegan)
    • Cucumber mint water
    • Rooibos chai (caffeine-free)
    Adult Pairings:
    • Masala chai with oat milk
    • Dry rosé or Riesling
    • Spiced ginger ale
    • Tamarind mocktail

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