Medically reviewed by Shahzadi Devje, Registered Dietitian (RD) & Certified Diabetes Educator (CDE)
In this vegan tikka masala, asparagus and chickpeas are simmered in a thick tomato-coconut masala sauce infused with cumin, turmeric and fresh cilantro. The result is a nutritious meal perfect for any night of the week. Plus, it comes together in just 30 minutes, making it the ideal quick and healthy dinner option. So go ahead and give this Indian curry recipe a try - you won't be disappointed! This recipe is vegan, gluten free, and diabetes diet friendly.
As a registered dietitian and certified diabetes, I'm consistently asked for meatless meals that are hearty, delicious, quick and easy to make. That's why I love this vegan curry recipe - it ticks all the boxes!
If you're a vegan tikka masala fan like me, you'll know that there are endless possibilities for variations. For example, you can use different vegetables, customize the spices to your liking, and even prepare the sauce in different ways. I adore this vegan curry because it uses thick tomato sauce and pure coconut cream to make a rich, dry-style chickpeas tikka masala.
Yes, there isn't a hefty list of ingredients either! I think most of them are probably already in your pantry. I just love the fact that the cooking process is straightforward. Hence, the name: lazy vegan tikka masala. 🙂
Why you'll devour this vegan masala curry
In this recipe, I've used asparagus and chickpeas as the main ingredients. I love asparagus for its seasonality (it's currently in peak season!). It's also the reason I keep making this delectable asparagus frittata. Truth be told, it's an enormous hit with the Devje crew.
This vegan tikka masala curry is perfect with:
- Asparagus in the spring
- Peppers in early summer
- Squash and carrots in the fall
- or cabbage in the winter
Likewise, you can mix up the vegetables and legumes, play around with spices in the tikka masala sauce, and make use of the last coconut milk/cream in the fridge.
In fact, it's the kind of tikka masala recipe you'll grasp from memory and mix up whatever you have on hand, which is quite frequently for me. I'd say if you're on the hunt for healthy dinner options, this recipe is definitely one to have in your arsenal. All the cooking action in one pan!
I must acknowledge all the chickpeas fanatics who reached out to share their love for my recent Air Fryer Eggplant and Chickpeas Salad recipe on Instagram. Big thanks - I love hearing from you! And I really hope you'll like this vegan tikka masala equally as much.
What is vegan tikka masala made of?
This vegan tikka masala sauce is made with the following ingredients:
- Chickpeas: are a good source of protein and fibre. Plus, they have a nice firm texture that holds up well in this curry. You can opt for canned (like I do) or cook them from scratch using dried chickpeas.
- Asparagus: makes a lovely addition to this vegan tikka masala.
- Tomato sauce: is used as the base for this vegan masala curry. I prefer a thick, rich tomato sauce for its flavour and texture. However, you can also use tomato puree or fresh tomatoes.
- Coconut cream: this gives the vegan tikka masala its characteristic richness and body. I love Grace's pure creamed coconut because it works so well in curries. You can find coconut cream in most well-stocked supermarkets. If you can't find it, simply place a full-fat can of coconut milk in the fridge for several hours (or overnight), then scoop out the solidified cream from the top.
- Water: is used to make the coconut sauce.
- Spices: I used a combination of cumin seeds, bay leaf, asafoetida and turmeric to flavour the vegan tikka masala. You can adjust the spices to your liking.
- Salt: I use a conservative amount of sea salt since we prefer it this way. You can always add more at the end to taste.
- Chillies: hot and spicy green chillies are a must! You can use more or less, depending on your spice tolerance.
- Cilantro: the scent and flavour are superb. I always make sure to add a good handful at the end. Remember to opt for fresh cilantro and not the dried form.
- Lime: finishes off this easy vegan tikka masala in style!
Instructions
There aren't any complicated steps - I promise! Actually, it's created with busy health seekers in mind!
- Start off by preparing the coconut sauce; mix the coconut cream and water (Step 1).
- Next, make the tikka masala sauce by heating olive oil on medium heat, and add cumin, bay leaf and asafoetida (Step 2).
- Once the cumin seeds release their flavour, add the tomato sauce. Due to spluttering, you will need to reduce the heat at this point (Step 3).
- While the tomato sauce simmers, stir in the coconut sauce and turmeric (Step 4).
- Next, throw in the asparagus and chillies (Step 5). Of course, you want to mix thoroughly to coat the pieces with the tikka masala sauce. Now it's time to cover and cook - about for 5-6 minutes. You want the asparagus pieces to be slightly crunchy and not mushy. As for thicker stems, you will need to increase the cooking time.
- Finally, add chickpeas along with fresh cilantro and salt, cover and cook for an additional 2-3 minutes and finish with lime juice (Step 6).
Tips
- For the tikka masala sauce, use pure creamed coconut. This results in a luscious dry-style consistency.
- Use hot water to make the coconut sauce. It helps to dissolve the creamed coconut quickly and easily.
- Simmer and cook the tikka masala on low heat, giving the flavours time to come together to create a flavour-packed dish.
- Make sure to drain chickpeas well before adding them to the vegan tikka masala. Excess water will make the sauce watery.
- If you want a bit more of a saucy curry, add ½ cup of water when cooking the asparagus.
Are chickpeas a superfood?
According to the United Nations, the answer is yes! Chickpeas are an environmentally-friendly food. In fact, they require less water to grow than other types of beans, and they help improve the soil by fixing nitrogen.
Nitrogen fixation is the process by which atmospheric nitrogen is converted into ammonia or some other form of usable nitrogen by living things. The most common fixers are bacteria, but some plants can also do it. For example, soybeans and alfalfa are nitrogen-fixing plants. Fixing nitrogen is important because it helps improve the soil's quality. This is especially important in regions where the soil is poor in nutrients.
Health benefits of chickpeas
It isn't only their planet-friendly status that gets chickpeas their superfood title.
They are a good source of important nutrients to support health and prevent chronic conditions. Specifically, chickpeas have been linked to several health benefits across a number of significant human chronic conditions such as heart diseases, type 2 diabetes, digestive problems, and some types of cancers.
Balancing blood sugars might also be easier with chickpeas. For example, chickpeas have a low glycemic index (39-41), which means that they might help prevent blood sugar spikes and support type 2 diabetes management.
Does tikka masala have dairy?
Some traditional tikka masala recipes call for ghee (clarified butter), heavy cream and yogurt. However, this vegan tikka masala is completely dairy-free! For example, it's made with coconut cream instead of heavy cream. This means it is lower in saturated fat and calories as well.
If you want to make vegan tikka masala without coconut milk, you can use almond milk or cashew milk instead. I would recommend using a full-fat version for the best results. You could also try soy milk, but I find that it often makes the sauce too thin.
Nutrition highlights
Below, you'll find the nutrition information for one serving of vegan tikka masala:
- An excellent source of fibre
- An excellent source of vitamin A
- A good source of vitamin C
- A very high source of iron
- 25 grams of net carbs
*Nutrient claims based on a 2000-calorie diet.
If you try this recipe, I would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram, Facebook and Twitter! I can't wait to see your photos.
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Lazy Vegan Tikka Masala
Ingredients
- 17 asparagus 300 grams, washed, trimmed, and cut into medium pieces
- ¼ cup creamed coconut pure
- ¼ cup water hot, to mix with coconut cream
- 2 cups chickpeas cooked, drained, unsalted
- 1½ tsp olive oil extra virgin
- 1 tsp cumin seeds
- 1 bay leaf large
- ¼ tsp asafoetida
- 1 cup tomato passata thick couli style, no added sugar
- ¼ tsp turmeric
- ½ tsp salt sea salt
- 3 green chillies large, washed, finely chopped
- 1½ cup cilantro fresh, washed, finely chopped, including the stems
- ½ lime freshly squeezed juice
Instructions
- Prepare the coconut sauce by mixing together the coconut cream and water. Set it aside.
- Make the tikka masala sauce by heating olive oil on medium heat
- Add cumin, bay leaf and asafoetida. Once the cumin seeds release their flavour, add the tomato sauce. Due to spluttering, you will need to reduce the heat at this point
- Stir in the coconut sauce along with turmeric.
- Add the asparagus and chillies and mix thoroughly to coat the pieces with the tikka masala sauce. Cover and cook for about 5-6 minutes. You want the asparagus pieces to be slightly crunchy and not mushy
- Finally, add chickpeas along with fresh cilantro and salt, cover and cook for an additional 2-3 minutes and finish with lime juice
Notes
- For the tikka masala sauce, use pure creamed coconut. This results in a luscious dry-style consistency.
- Use hot water to make the coconut sauce. It helps to dissolve the creamed coconut quickly and easily.
- Simmer and cook the tikka masala on low heat, giving the flavours time to come together to create a flavour-packed dish.
- Make sure to drain chickpeas well before adding them to the vegan tikka masala. Excess water will make the sauce watery.
- If you want a bit more of a saucy curry, add ½ cup of water when cooking the asparagus.
Please note the nutritional analysis values are estimates and suggestions. This nutrition facts table does not know your life - your body, including your hunger and satiety cues, change daily. It's okay to eat more or less. Say no to food guilt and instead embrace mindful eating.
Shahzadi is an award-winning registered dietitian (RD) regulated by the College of Dietitians of Ontario and certified diabetes educator (CDE), approved by the Canadian Diabetes Educator Certification Board. A YouTuber and notorious foodie, she's dedicated to helping you end your cooking wars, transform your health, and be the best version of yourself! Shahzadi is an on-air nutrition expert for CTV Your Morning and a regular contributor for Global News and other national media outlets.
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