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Vegan Tikka Masala Recipe | Desi~licious Easy and Healthy Ethnic Recipe

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Want to learn how do you make the best tikka masala sauce from scratch? Look no further! This vegan tikka masala recipe is loaded with plant-based ingredients and the perfect easy and healthy ethnic recipe to feed a crowd.
Prep Time15 mins
Cook Time15 mins
Course: Main, Main Course
Servings: 4 people
bowl of tikka masala with quinoa and lime and chillies on top in a gold tray - flatlay

Ingredients

  • 300 g asparagus washed, trimmed, cut into medium pieces
  • 4 tbsp creamed coconut pure
  • 4 tbsp water hot, to mix with coconut cream
  • 2 cups chickpeas cooked, drained
  • tsp olive oil
  • 1 tsp cumin seeds
  • 1 bay leaf large
  • ¼ tsp asafoetida
  • 1 cup tomato passata thick coulis tomatoes, no added salt or sugar
  • ¼ tsp turmeric
  • ½ tsp salt sea salt
  • 1 jalapeno large, washed, finely chopped
  • cup cilantro fresh, washed, finely chopped
  • ½ lime juice for garnish

Instructions

  • Start by preparing the asparagus; trim the ends, and cut into medium pieces.
  • Prepare the coconut sauce by mixing 4 tbsp of coconut cream with 4 tbsp of hot water If using canned chickpeas, drain and rinse thoroughly. 
  • Begin the tikka masala sauce, heat olive oil on low/medium heat, and add cumin, bay leaf and asafoetida.
  • Once the cumin seeds release their flavour, add tomato sauce. Turn the heat to medium and heat for 1-2 minutes.
  • Add the coconut sauce along with turmeric and stir well.
  • Throw in the asparagus and jalapeno, mix thoroughly to coat the pieces with the tikka masala sauce, cover and cook for 5-6 minutes. You want the asparagus pieces to be slightly crunchy and not mushy.
  • Add chickpeas along with fresh cilantro and salt, cover and cook for 2-3 minutes. Serve hot with lime.

Notes

  • For the vegan tikka masala sauce, use coconut cream. This results in a lusciously creamy consistency. You could also use thick coconut milk (1 cup). 
  • Use fresh cilantro to bring heaps of flavour to your tikka masala sauce.
  • Adjust the heat by adding more or less jalapeno chilli pepper.
  • Simmer on low heat, giving the flavours time to come together to create a flavour-packed dish.
  • Store leftover in an airtight container in the fridge for three to four days.
  • Freeze for one month and simply defrost in the fridge and heat through before serving.
  • Serve with quinoa, rice, roti or naan.
Nutrition Facts
Vegan Tikka Masala Recipe | Desi~licious Easy and Healthy Ethnic Recipe
Amount Per Serving
Calories 359 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 17g85%
Sodium 338mg14%
Potassium 735mg21%
Carbohydrates 35g12%
Fiber 9g36%
Sugar 7g8%
Protein 11g22%
Vitamin A 1162IU23%
Vitamin C 19mg23%
Calcium 97mg10%
Iron 6mg33%
* Percent Daily Values are based on a 2000 calorie diet.

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.