Cauliflower Tikka Masala

By McDonald, T.  |  Date 26th of January 2021 

Fancy a good curry?  This is a great vegan curry that can easily be adjusted to make it hotter.  It has cauliflower chunks with a rich creamy sauce and will surprise you with its texture.  This little beauty has all the goods including coconut milk to give it that authentic curry experience.

Serves 1

Ingredients

Unless otherwise stated, a teaspoon (tsp) = 1 level teaspoon.  
  • Cauliflower x 170g
  • Mushroom x 1
  • Basmati rice x 50
  • Peas for the rice x 20
  • Coriander garnish

Marinade

  • Balsamic vinegar x 1 tsp
  • Soya sauce x 1 tsp
  • Olive oil x 1 tsp
  • Salt to taste
  • Tandoori Masala spice x 1 tsp

Sauce

  • Olive oil
  • 50g of  onion, finally chopped
  • 1 Garlic clove
  • 110g of chopped tomatoes
  • 1 tbsp of tomato paste
  • 1 heaped tsp of korma spice
  • 1 tsp of Garam Masala
  • 1 tsp of turmeric.
  • 1/2 tsp of brown sugar
  • 110ml of coconut milk
  • 1 tsp of nutritional yeast with B12
  • 1 heaped tbsp of sultanas
  • Salt to taste

Method

  1. Mix the marinade together and add the cauliflower.  Put the cauliflower in a baking dish then slice the mushroom and add to the remaining marinade.  Cover both dishes and leave in the fridge for at least 2 hours or even overnight. 
  2. Roast the cauliflower for about 10 - 15 minutes at 180 degrees celsius.
  3. Sauté the onion and garlic in a sauce pan. 
  4. Start to boil the rice with the peas.
  5. Add the tomatoes and reduce to a thick sauce.
  6. Add the spices and sugar and stir for a minute..
  7. Add the marinaded mushrooms
  8. Add the coconut milk.
  9. Add the cauliflower.

Cauliflower in marinade

Mushroom in marinade

Serve with the rice and peas. Garnish with the coriander.


It is worth noting this dish, as tasty as it is, does lack vitamin A, so have so carrot at lunch time and an orange after your curry to bust you vitamin C.  The orange needs to be before or after the curry because the vitamin C acts with the iron allowing your body to absorb the iron more easily. 

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