Ready for a super easy & delicious plant based Indian recipe that will make your house smell amazing? I was inspired to create this Vegan Chickpea Tikka Masala by MamaSezz when they sent me a free sample of their garam masala spice. It smelled amazing and I had to find a good recipe for it.
Is Tikka Masala plant based?
It can be! This plant based Tikka Masala is vegan, dairy free, and oil-free so the perfect whole food plant based meal. Instead of chicken, use chickpeas for plant based protein and instead of yogurt, use light coconut milk to create the creamy flavor.
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What is garam masala?
Garam masala is a blend of different spices that is used commonly in Indian cuisine and is what creates the really warm flavor to this dish. Translated from Hindi, garam masala means “warming spice”.
You can find garam masala at most grocery stores – check the spice aisle and also the ethnic aisle.
Can you make your own garam masala?
Garam masala really varies from different regions and individual preferences so you can really make it your own.
Most garam masalas consist of:
- Cumin
- Coriander
- Cardamom
- Cinnamon
- Nutmeg
- Cloves
- Black pepper
Other versions may also contain fennel, turmeric, saffron, garlic, ginger, bay leaves, tamarind, star anise, or fenugreek.
What are good substitutes for garam masala?
In a hurry? Then here are a couple quick substitutes that you might have on hand that you can substitute for the garam masala:
- Curry
- 4 parts cumin to 1 part Allspice
- Chaat masala
Can you make Chickpea Tikka Masala without oil?
Absolutely! No oil necessary!
Water or broth saute your onions & garlic in a good non-stick pan or pot. My favorite non-stick pan is this ScanPan that I absolutely love! If the onions & garlic start to get a little dry, just add a splash of water or veggie broth. Doesn’t take much so don’t over do it, otherwise you’ll be boiling them.
What do you serve Chickpea Tikka Masala with?
This plant based tikka masala can be eaten by itself or served over brown rice or quinoa for a filling meal full of phytonutrients, anti-oxidants, fiber, and protein.
To make it even more nutrient-dense, try serving it over riced cauliflower. The beautiful thing about non-starchy veggies like cauliflower is you can eat A LOT for very little calories. I’ll make a whole steam bag (2 cups) of riced cauliflower and top with a serving of this Tikka Masala. Lots of food for only around 300 calories!
Plus, cauliflower is a cruciferous vegetable so it has double the anti-cancer power of regular veggies! Win-win!
What kinds of veggies can you use in vegan tikka masala?
So many variations! Feel free to change up the spices and veggies to make it your own. I used onions, garlic, & cauliflower in this version, but you could swap it out for any veggies you like or have on hand. You could even do an all veggie tikka masala without the chickpeas.
- carrots
- diced tomatoes
- chopped zucchini
- diced eggplant
- broccoli
- peas
- diced sweet potato
- chopped bell pepper
- mushrooms
- chopped celery
- the list is endless!
Other great plant-based recipes you might like:
- Crispy BBQ Roasted Chickpeas
- Easy Oil Free Roasted Potato Wedges
- Thai Red Curry with Tofu & Vegetables
- Slow Cooker Curry Red Lentil Soup
- Easy Vegan Greek Baked Falafels
- Vegan Baked Eggplant Parmesan
- Vegan Black Bean & Avocado Quesadillas
Learn How to Make Delicious Plant Based Recipes that are Quick, Easy, & Cheap!
Are new to a whole food plant based diet and a little overwhelmed? Not sure what you should and shouldn’t eat? Need help transitioning slowly with delicious & simple recipes your whole family will love that take 30 minutes or less? Let me help you with my Quick & Easy Plant Based Power Pack! I’ll give you the WFPB basics in simple to understand terms and tips on transitioning in a way that works for you. Learn more about my Quick & Easy Plant Based Power Pack HERE
Vegan Chickpea Tikka Masala (WFPB)
Ingredients
- 1 large onion chopped
- 1 tablespoon minced garlic
- 1 teaspoon ground ginger
- 1.5 teaspoons chili powder
- 1 tablespoon garam masala
- 1.5 teaspoons cumin
- 1 teaspoon turmeric
- 1/4 teaspoon salt optional
- 15 ounces tomato sauce low sodium
- 1/4 cup water
- 3 1/2 cups cooked chickpeas low sodium, drained
- 1/2 head cauliflower florets chopped
- 1 cup lite coconut milk canned not refrigerated
- 1 tablespoon tomato paste
Instructions
- In a large pot, broth or water saute the chopped onion & minced garlic over medium-high heat until softened.
- Add all the dry spices (ginger, chili powder, garam masala, cumin, turmeric, & salt) and saute for about 1 minute until well combined.
- Add the tomato sauce, chickpeas, chopped cauliflower, & 1/4 cup water and stir to mix well.
- Bring to a boil, then cover & lower heat. Simmer for 15 minutes.
- Add in coconut milk and tomato paste. Stir until mixed evenly, then simmer for 5 for minutes uncovered.
- Serve by itself or over brown rice, quinoa, or riced cauliflower. Enjoy!
Nutrition
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I can’t wait to try your chickpea tikka masala! I prefer to make my own coconut milk–coconut from our local food co-op, in blender with very hot water, blend for a minute or so, then strain through cheesecloth into a measuring cup before using. MUCH BETTER than the bought version in a can–much more flavor. I also steep lime leaves in the mixture before using, to give it a Thai slant. Well worth the extra effort.
That sounds delicious, thanks for sharing the tip!