Vegan Tikka Masala with Tofu, Bell Peppers & Cauliflower

Ingredients

• 1 Red Bell Pepper (cut into large pieces)
• 1 Yellow Bell Pepper (cut into large pieces)
• 1 Onion (quartered like petals)
• 200 g Firm Tofu (cut into large cubes)
• 1 cup Cauliflower Florets (medium sized florets)
• 1 tsp Turmeric Powder (for marinating veg)
• 0.5 tsp Salt (or to taste)
• 0.5 tsp Black Pepper (freshly ground)
• 1 tbsp Vegetable Oil (for marinating veg)
• 1 tbsp Lemon Juice (juice of one small lemon)
• 8 Bamboo Skewers (soaked in water 10 min before use)
• 2 tbsp Vegetable Oil (for frying onions and spices)
• 8 Green Cardamom Pods (whole)
• 4 Cloves (whole)
• 1 tbsp Ginger Garlic Paste
• 1 can (400 g) Canned Crushed Tomatoes
• 0.5 tsp Cumin Seeds
• 0.5 tsp Nigella Seeds (Kalonji)
• 1 tsp Turmeric Powder
• 1.5 tsp Kashmiri Red Chili Powder (heaped tsp, adjust for heat)
• 1 tbsp Ground Coriander (Dhania Powder)
• 1 tsp Ground Cumin (Jeera Powder)
• 1 can (400 g) Cooked Chickpeas (drained and rinsed)
• 2 tbsp Almond Butter
• 1 can (400 ml) Unsweetened Coconut Milk
• 2 tsp Kasoori Methi (Dried Fenugreek Leaves) (crushed)
• 1 tsp Shahi Garam Masala (or regular garam masala)
• 1 tsp Sugar (optional, can use honey)
• 2 tbsp Fresh Coriander Leaves (chopped for garnish)

Instructions

1. Prep vegetables and tofu

   Wash and cut the red and yellow bell peppers into large pieces, quarter the onion into petal‑like sections, cut tofu into large cubes and separate cauliflower into medium florets.

   Time: PT10M

2. Marinate veg‑tofu

   In a large bowl combine the cut vegetables and tofu with 1 tsp turmeric, ½ tsp salt, ½ tsp black pepper, 1 tbsp oil and 1 tbsp lemon juice. Toss well until everything is evenly coated.

   Time: PT5M

3. Skewer the marinated pieces

   Thread the marinated peppers, onion sections, tofu cubes and cauliflower florets onto skewers, leaving a few small pieces aside for the sauce later. Arrange the skewers upright on the rim of a baking tray.

   Time: PT5M

4. Broil the vegetable tikka

   Preheat the oven’s broiler on high (about 500°F/260°C). Place the tray on the middle rack and broil the skewers for 10‑15 minutes, turning once, until the edges are lightly charred but not burnt.

   Time: PT15M

   Temperature: 500°F

5. Sauté whole spices and onions

   While the tikka is broiling, heat 2 tbsp oil in a large skillet over medium heat. Add 8 green cardamom pods and 4 cloves, stir for 30 seconds, then add the quartered onion. Fry until the onion turns a light golden‑pale color, then stir in 1 tbsp ginger‑garlic paste and cook another minute.

   Time: PT5M

   Temperature: Medium

6. Add leftover pepper pieces

   Add the bell‑pepper pieces that were set aside to the skillet and sauté for 3 minutes until they soften slightly.

   Time: PT3M

   Temperature: Medium

7. Cool the sautéed mixture

   Remove the skillet from heat and let the onion‑pepper mixture cool completely (about 5 minutes) before transferring to the blender.

   Time: PT5M

8. Blend the base sauce

   In a blender combine the can of crushed tomatoes, the cooled onion‑pepper mixture, and the leftover tofu pieces. Blend until smooth.

   Time: PT3M

9. Temper cumin and nigella seeds

   In a clean pot heat 3 tbsp oil over medium heat. Add ½ tsp cumin seeds and ½ tsp nigella seeds, stirring for about 30 seconds until fragrant.

   Time: PT1M

   Temperature: Medium

10. Add ground spices

    Stir in 1 tsp turmeric, 1.5 tsp Kashmiri red chili powder, 1 tbsp ground coriander and 1 tsp ground cumin. Mix for 2‑3 seconds.

    Time: PT0.5M

11. Incorporate tomato‑tofu puree

    Pour the blended tomato‑tofu puree into the pot, stir well, cover and let it simmer on low heat for 1 minute.

    Time: PT1M

    Temperature: Low

12. Add chickpeas, almond butter and coconut milk

    Stir in the rinsed chickpeas, 2 tbsp almond butter and the whole can of unsweetened coconut milk. Mix until the almond butter is fully incorporated.

    Time: PT2M

    Temperature: Low

13. Combine tikka with sauce and finish

    Remove the broiled vegetable tikka from the skewers and add them to the sauce. Sprinkle 2 tsp crushed kasoori methi, 1 tsp shahi garam masala and 1 tsp sugar. Cover and simmer on low for 12 minutes, stirring occasionally.

    Time: PT12M

    Temperature: Low

14. Garnish and serve

    Turn off the heat, garnish with chopped fresh coriander leaves and an extra drizzle of coconut milk if desired. Serve hot with naan, roti, rice or pulao.

    Time: PT2M

Nutrition Facts

Calories

350

Protein

12 g

Carbohydrates

30 g

Fat

18 g

Fiber

6 g