Vegetarian Tikka Masala

This Vegetarian Tikka Masala is loaded with veggies, chickpeas, and an amazing seasoning blend. Serve it over rice with a spoonful of Greek yogurt, a quick snap pea topping, and lots of warmed naan!

Try some of our other favorite vegetarian meals like this chickpea curry, vegetarian sushi bowls, or vegetarian enchiladas.

Vegetarian Tikka Masala

This vegetarian dish is full of great veggies — we’ve got onions, carrots, a sweet bell pepper, crushed tomatoes, and sweet peas. And then to add some filling plant-based protein, we also throw in some chickpeas! They make sure this meatless dish is just as filling as the meat-filled version: this delicious Chicken Tikka Masala.

Since the chicken version is one of my family’s favorites, I decided to make a vegetarian version, and honestly, the kiddos like this one even more! In fact, my 7-year-old requested this very meal for his birthday dinner this year — ha! 

My kids love this recipe, even though it’s a bit on the spicy side (they can handle some spice!). I’ll share some ways to tone down (or bring up) the heat in this vegetarian tikka masala.

Ingredient Notes

• Coconut oil: Used for cooking veggies, it gives a sweet taste and handles the medium-high heat we’re cooking with.
• Onion, carrot, and red pepper: Sautéing them until crisp-tender releases extra flavor. 
• Garlic and ginger: Mince them finely to spread their flavors evenly throughout the dish. I highly recommend using fresh but jarred or paste will work.
• Spices: This recipe calls for quite a few spices, but if you cook many Indian dishes, you likely already have them in your cabinet.
• Tomato paste and fire-roasted crushed tomatoes: This type of tomato is charred over a flame before being crushed and canned, in a pinch regular crushed tomatoes will work.
• Chickpeas: Canned chickpeas provide vegetarian protein for the dish. Remember to rinse them well before use.
• Coconut milk: Typically, tikka masala uses heavy cream, but for a lighter version, this recipe uses coconut milk. You’re welcome to use heavy cream in place of the coconut milk if you’d prefer.
• Sweet peas and fresh cilantro: Adding these at the end of cooking keeps their bright color and fresh flavor. You can leave these out or swap the cilantro for parsley.

QUICK TIP

Many coconut milk types are available, but look for shelf-stable cans, typically found in the international aisle with Latin or Asian products. Imperial Kitchen® is my go-to brand, easily found in local stores.

How To Make Vegetarian Tikka Masala

1. Cook veggies: Heat coconut oil in a pot and cook the veggies until they’re soft. 
2. Add garlic, ginger, and spices. stirring often helps mix the flavors well.
3. Mix in tomato paste and tomatoes and cook to make it tasty. Scraping the pot’s bottom as you stir helps mix in all the flavorful bits into the sauce.
4. Add chickpeas and coconut milk and cook it all together. Simmering on low heat makes the sauce thick and flavorful.
5. Stir in peas and cilantro at the end. Adding these last keeps them fresh and colorful.
6. Serve: Have it with rice, Greek yogurt, and warm naan. Greek yogurt cools down the spice and makes it creamy.

Vegetarian Tikka Masala Tips

• Make ahead: This dish improves with time, so it’s perfect for preparing in advance, especially if you’re expecting guests. It makes things stress-free!
• Dice the veggies: Make sure to cut the carrot, onion, and bell pepper into tiny, even pieces so they cook well. For a faster way, you can chop these veggies quickly in a food processor!
• Adjust the spice: For a spicier dish, add cayenne pepper or more red pepper flakes little by little to suit your taste. If it’s too spicy, use less red pepper flakes and have some Greek yogurt with the meal to make it milder.
• Build the flavors step by step: It might feel slow to add and cook ingredients one bit at a time, but this makes the meal tastier. Cooking spices with the veggies, adding tomatoes for sweetness, and making the chickpeas tender all add layers of flavor.

More Vegetarian Recipes

• Vegetarian Shepherd’s Pie with a mashed potato topping
• Pinto Bean Tacos with quick pickled onions
• Vegetable Curry with cauliflower and sweet potatoes
• Black Bean Bowls with a cashew-cilantro sauce
• Vegetarian Lettuce Wraps with a green onion vinaigrette

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Vegetarian Tikka Masala

5 from 4 votes

- Review this recipe

This Vegetarian Tikka Masala is loaded with lots of veggies, chickpeas, and an amazing spice blend. Serve over rice with a spoonful of Greek yogurt, a quick snap pea topping, and lots of warm naan!

SAVE TO RECIPE BOX

Print Recipe

Vegetarian Tikka Masala

5 from 4 votes

- Review this recipe

SAVE TO RECIPE BOX

Print Recipe

This Vegetarian Tikka Masala is loaded with lots of veggies, chickpeas, and an amazing spice blend. Serve over rice with a spoonful of Greek yogurt, a quick snap pea topping, and lots of warm naan!

Course Dinner, Main Course, Vegetarian

Cuisine Healthy, Indian, Vegan

Keyword Vegetarian Tikka Masala

Prep Time 35 minutes minutes

Cook Time 30 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 4 -6 servings

Chelsea Lords

Calories 372kcal

Author Chelsea Lords

Cost $7.42

Ingredients

• ▢ 2 tablespoons coconut oil
• ▢ 1-1/2 cups finely diced yellow onion (~1 large onion)
• ▢ 1-1/2 cups diced carrot (~4 large carrots)
• ▢ 1 cup diced red pepper (1 pepper)
• ▢ 2 tablespoons finely minced garlic (~4-5 cloves)
• ▢ 2 tablespoons peeled & finely minced ginger (~1-1/2 inch piece)
• ▢ 2-1/2 teaspoons garam masala
• ▢ 1-1/2 teaspoons EACH: ground turmeric, white sugar, fine sea salt
• ▢ 2 teaspoons EACH: ground cumin, ground coriander
• ▢ 1/4 teaspoon EACH: ground cardamom, crushed red pepper flakes
• ▢ 2 tablespoons tomato paste
• ▢ 1 can (14.5 oz) fire-roasted crushed tomatoes
• ▢ 2 cans (15.5 oz EACH) chickpeas (also called Garbanzo beans), drained and rinsed
• ▢ 1 can (13.66 oz.; 403mL) coconut milk
• ▢ 1 cup frozen sweet peas
• ▢ 1/4 cup finely chopped fresh cilantro
• ▢ Basmati rice, warmed naan, plain Greek yogurt, and additional cilantro, for serving

Optional Snap Pea Topping

• ▢ 1 cup snap peas, thinly sliced
• ▢ 1 tsp olive oil, 1 teaspoon lime juice, salt & pepper

US - Metric

USMetric

Instructions

• VEGGIES: In a large cast iron pot, heat coconut oil over medium-high. Sauté onion, carrot, and red pepper for 8-10 minutes until crisp-tender. Add ginger and garlic, cook until fragrant (~1 minute). Stir in seasonings and tomato paste, cook for 4 minutes until aromatic; reduce heat if necessary to prevent burning.
• TOMATOES AND CHICKPEAS: Add crushed tomatoes, sauté for 1 minute, scraping the pot's bottom. Add drained chickpeas, sauté for another minute. Pour in coconut milk and stir to combine.
• FINISHING: Simmer on low, stirring occasionally, until sauce thickens (10-20 minutes). Add peas, cilantro, and lime juice. Adjust seasoning, adding sugar if needed to balance acidity.
• OPTIONAL TOPPINGS: While simmering, prepare sides. For snap pea topping, mix sliced snap peas, lime juice, oil, and a pinch of salt and pepper in a bowl; set aside. Warm naan (Note 1), cook rice (Note 2), and set out Greek yogurt.
• ASSEMBLY: Serve rice topped with Vegetarian Tikka Masala, snap pea topping, Greek yogurt, and cilantro sprigs. Enjoy with warm naan.

Recipe Notes

Note 1: I recommend warming the naan before serving. Here are some options:

• To char naan, spray both sides with olive oil and grill over stovetop flame until slightly charred, then cover with a tea towel.
• Microwave naan covered with a damp paper towel for 10-15 seconds, then cover with a tea towel.
• Alternatively, buy toaster-sized mini naan (like Stonefire®).

Note 2: How we like cooking basmati rice: 

• Rinse basmati rice under clear water using a fine-mesh sieve.
• Soak rice in water for 5-10 minutes.
• Boil water in a large pot.
• Add drained rice to boiling water, cook for 5 minutes without reducing heat.
• Drain and fluff rice with a fork.
• Only use this method for basmati rice, not for other rice types.

Nutritional information is for the Vegetarian Tikka Masala, but not the basmati rice or snap pea topping.

Nutrition Facts

Serving: 1serving | Calories: 372kcal | Carbohydrates: 26g | Protein: 7g | Fat: 29g | Saturated Fat: 25g | Sodium: 101mg | Potassium: 763mg | Fiber: 6g | Sugar: 10g | Vitamin A: 7360IU | Vitamin C: 108mg | Calcium: 71mg | Iron: 5mg

We do our best to provide accurate nutritional analysis for our recipes. Our nutritional data is calculated using a third-party algorithm and may vary, based on individual cooking styles, measurements, and ingredient sizes. Please use this information for comparison purposes and consult a health professional for nutrition guidance as needed.

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