Cauliflower and Chickpea Tikka Masala – Cozy, Flavor-Packed Comfort

This Cauliflower and Chickpea Tikka Masala is the kind of meal that makes weeknights feel special without a lot of fuss. It’s creamy, gently spiced, and deeply comforting, with a tomato-cashew sauce that coats tender cauliflower and hearty chickpeas. The flavors are warm and layered, but the steps are straightforward.

Serve it over fluffy rice or with warm naan, and you’ve got a satisfying dinner that feels both nourishing and indulgent.

Cauliflower and Chickpea Tikka Masala - Cozy, Flavor-Packed Comfort

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 1 medium head of cauliflower, cut into small florets
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tablespoons neutral oil (such as avocado or canola), plus more for roasting
• 1 large yellow onion, finely chopped
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1–2 fresh green chiles (such as serrano or jalapeño), seeded and finely chopped, to taste
• 1 tablespoon garam masala
• 2 teaspoons ground coriander
• 1 teaspoon ground cumin
• 1 teaspoon sweet paprika
• 1/2 teaspoon turmeric
• 1/4–1/2 teaspoon cayenne (optional, for heat)
• 1 can (14–15 oz) crushed tomatoes
• 1/2 cup raw cashews, soaked in hot water 15–20 minutes
• 3/4–1 cup water or vegetable broth, divided
• 1 tablespoon tomato paste
• 1 teaspoon sugar or maple syrup (to balance acidity)
• 1/2–3/4 teaspoon kosher salt, plus more to taste
• Freshly ground black pepper, to taste
• 1/4 cup coconut milk or plain yogurt (dairy or non-dairy), optional for extra creaminess
• Juice of 1/2 lemon
• Fresh cilantro, chopped, for garnish
• Cooked basmati rice or naan, for serving

Method

 

1. Prep the cashews. Cover cashews with hot water and soak for 15–20 minutes. Drain before blending.
2. Roast the cauliflower. Heat oven to 425°F (220°C). Toss florets with 1–2 tablespoons oil, a big pinch of salt, and pepper. Spread on a sheet pan and roast 18–22 minutes, flipping once, until browned on the edges and tender.
3. Start the base. In a large skillet or Dutch oven, heat 2 tablespoons oil over medium. Add onion and a pinch of salt. Cook 6–8 minutes, stirring, until soft and lightly golden.
4. Add aromatics. Stir in garlic, ginger, and chopped chiles. Cook 1–2 minutes until fragrant.
5. Bloom the spices. Add garam masala, coriander, cumin, paprika, turmeric, and cayenne if using. Stir for 30–45 seconds to toast the spices.
6. Build the sauce. Add tomato paste and cook 1 minute. Stir in crushed tomatoes, 1/2 cup water or broth, sugar, and 1/2 teaspoon salt. Bring to a gentle simmer for 5 minutes.
7. Blend the cashews. Blend soaked cashews with 1/4–1/2 cup water until completely smooth. Add to the pan. Stir well and simmer 5–7 minutes to thicken.
8. Add chickpeas and cauliflower. Stir in chickpeas and roasted cauliflower. If sauce seems too thick, add a splash more water or broth. Simmer 5 minutes so flavors meld.
9. Finish and adjust. Stir in coconut milk or yogurt if using, then the lemon juice. Taste and adjust salt, pepper, and heat. It should be creamy, bright, and lightly spicy.
10. Serve. Garnish with cilantro and serve hot over rice or with naan.

Why This Recipe Works

This recipe uses a few smart techniques to build big flavor with simple ingredients. Roasting the cauliflower adds a slight char and sweetness, which balances the tangy tomato sauce. Simmering the chickpeas in the sauce helps them absorb the spices, so every bite tastes like it belongs.

A quick cashew blend creates a velvety finish without heavy cream, making the dish rich but not heavy. The spice mix is bold but not overwhelming, so it’s family-friendly and easy to adjust.

Ingredients

• 1 medium head of cauliflower, cut into small florets
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tablespoons neutral oil (such as avocado or canola), plus more for roasting
• 1 large yellow onion, finely chopped
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1–2 fresh green chiles (such as serrano or jalapeño), seeded and finely chopped, to taste
• 1 tablespoon garam masala
• 2 teaspoons ground coriander
• 1 teaspoon ground cumin
• 1 teaspoon sweet paprika
• 1/2 teaspoon turmeric
• 1/4–1/2 teaspoon cayenne (optional, for heat)
• 1 can (14–15 oz) crushed tomatoes
• 1/2 cup raw cashews, soaked in hot water 15–20 minutes
• 3/4–1 cup water or vegetable broth, divided
• 1 tablespoon tomato paste
• 1 teaspoon sugar or maple syrup (to balance acidity)
• 1/2–3/4 teaspoon kosher salt, plus more to taste
• Freshly ground black pepper, to taste
• 1/4 cup coconut milk or plain yogurt (dairy or non-dairy), optional for extra creaminess
• Juice of 1/2 lemon
• Fresh cilantro, chopped, for garnish
• Cooked basmati rice or naan, for serving

Instructions

1. Prep the cashews. Cover cashews with hot water and soak for 15–20 minutes. Drain before blending.
2. Roast the cauliflower. Heat oven to 425°F (220°C).

   Toss florets with 1–2 tablespoons oil, a big pinch of salt, and pepper. Spread on a sheet pan and roast 18–22 minutes, flipping once, until browned on the edges and tender.

3. Start the base. In a large skillet or Dutch oven, heat 2 tablespoons oil over medium. Add onion and a pinch of salt.

   Cook 6–8 minutes, stirring, until soft and lightly golden.

4. Add aromatics. Stir in garlic, ginger, and chopped chiles. Cook 1–2 minutes until fragrant.
5. Bloom the spices. Add garam masala, coriander, cumin, paprika, turmeric, and cayenne if using. Stir for 30–45 seconds to toast the spices.
6. Build the sauce. Add tomato paste and cook 1 minute.

   Stir in crushed tomatoes, 1/2 cup water or broth, sugar, and 1/2 teaspoon salt. Bring to a gentle simmer for 5 minutes.

7. Blend the cashews. Blend soaked cashews with 1/4–1/2 cup water until completely smooth. Add to the pan.

   Stir well and simmer 5–7 minutes to thicken.

8. Add chickpeas and cauliflower. Stir in chickpeas and roasted cauliflower. If sauce seems too thick, add a splash more water or broth. Simmer 5 minutes so flavors meld.
9. Finish and adjust. Stir in coconut milk or yogurt if using, then the lemon juice.

   Taste and adjust salt, pepper, and heat. It should be creamy, bright, and lightly spicy.

10. Serve. Garnish with cilantro and serve hot over rice or with naan.

Keeping It Fresh

This dish keeps well for a few days and the flavor actually improves by day two. Store in an airtight container in the fridge for up to 4 days.

For freezing, skip the yogurt and use coconut milk; freeze up to 2 months. Reheat gently on the stove with a splash of water until the sauce is silky again. Pro tip: Store rice separately so it doesn’t soak up all the sauce.

Why This is Good for You

• Plant-powered protein: Chickpeas bring fiber and protein that keep you full and steady.
• Veggie-forward: Cauliflower adds vitamins C and K, plus minerals and antioxidants.
• Healthy fats: Cashews and coconut milk contribute creamy texture with satisfying fats.
• Spice benefits: Turmeric and ginger have anti-inflammatory properties, while garlic supports heart health.
• Balanced meal: Pairing with rice or whole grains rounds out the macros for sustained energy.

Common Mistakes to Avoid

• Rushing the onions: Undercooked onions taste sharp and raw. Cook until soft and lightly golden.
• Skipping the spice bloom: Toasting spices in oil unlocks flavor.

  Don’t just toss them in at the end.

• Overcrowding the sheet pan: Cauliflower will steam instead of brown. Use two pans if needed.
• Breaking the sauce with yogurt: If using yogurt, lower the heat and stir it in off the boil to prevent curdling.
• Forgetting to balance: A pinch of sugar and a squeeze of lemon make the sauce bright and rounded.

Recipe Variations

• Extra veg: Add diced bell peppers, peas, or spinach during the last few minutes of cooking.
• Protein swap: Try cubed paneer or tofu; pan-sear first for texture, then fold into the sauce.
• Nut-free: Replace cashews with 1/2–3/4 cup coconut milk and skip the cashew blend.
• Low-carb: Serve over cauliflower rice and reduce the chickpeas by half, adding mushrooms for body.
• Make it spicier: Add more cayenne or a dash of red chile powder; finish with sliced fresh chiles on top.
• Tomato-light: Use half the crushed tomatoes and increase coconut milk for a milder, creamier profile.

FAQ

Can I make this without a blender?

Yes. Use coconut milk for creaminess and skip the cashew blend.

The sauce will be slightly less thick but still rich and delicious.

What kind of tomatoes work best?

Crushed canned tomatoes give a smooth, saucy base. If using diced tomatoes, simmer a bit longer or blend the sauce for a smoother finish.

How do I keep the sauce from being too acidic?

Add a teaspoon of sugar and finish with coconut milk or yogurt. A small knob of butter or vegan butter can also soften the edges.

Can I use frozen cauliflower?

Yes, but roast it straight from frozen at a high heat and give it space on the pan.

It may take a few extra minutes to brown.

Is this recipe gluten-free?

Yes, the tikka masala itself is gluten-free. Just serve it with gluten-free sides like rice or certified gluten-free flatbread.

How do I make it milder for kids?

Skip the cayenne and use just half a chile or none at all. You can also swirl in extra coconut milk at the end for a gentler heat.

Can I cook this in an Instant Pot?

Yes.

Sauté onions, garlic, ginger, and spices on Sauté mode. Add tomatoes, water, chickpeas, and cauliflower. Pressure cook 2 minutes, quick release, then stir in the cashew cream and lemon juice on Sauté to thicken.

In Conclusion

Cauliflower and Chickpea Tikka Masala is cozy, vibrant, and weeknight-friendly.

With roasted cauliflower, creamy cashews, and warm spices, it delivers big comfort without a heavy lift. Keep it simple, adjust the heat to your taste, and enjoy a bowl that feels both wholesome and indulgent. This is one to bookmark for nights when you want something satisfying and stress-free.