This delicious Masala recipe is flavorful, aromatic, spicy, healthy, and vegan. My Cauliflower Masala recipe is a nice little detox after a long week of unhealthy eating and drinking. I love making this vegan Gobi (Cauliflower) Masala version as opposed to the more traditional Chicken Tikka Masala. Rather than using chicken, I prefer a combination of cauliflower, chickpeas, green peas with coconut milk instead of heavy cream. This recipe is loaded with vitamins, minerals, fiber, and antioxidants. Making this delicious Gobi Masala with chickpeas and green peas is one of our favorite Indian recipes.
I love this vegan cauliflower masala recipe made with cauliflower, chickpeas, green peas with coconut milk
Ingredients In Cauliflower Masala
- Cauliflower: Naturally high in fiber and B-vitamins. Cauliflower is a cruciferous vegetable that provides antioxidants and phytonutrients that can protect against cancer.
- Spices: The dry spices in my masala recipe include garam masala, ground cumin, paprika, and cayenne pepper. I temper the spices in a hot skillet with the vegetable oil to wake them up prior to adding them to the dish. Tadka or tempering is one of the best cooking techniques I’ve learned from Indian cuisine. I use this in all of my recipes, not just Indian cooking.
- Onions, Garlic, Ginger, and Hot Chilies: The fresh spices are complimentary, and add great complexity to the tempered dry spice mix. The fragrance of this vegan tikka masala recipe fills your home with the most amazing aromas.
- Tomatoes and Green Peas: They help add body, color, and flavor to this delicious tikka masala recipe.
- Coconut Milk: A healthier alternative. I wanted a nice creamy masala sauce while remaining vegan and coconut milk is perfect.
With only 215 calories per serving, this nutrient-dense vegan masala recipe is a delicious, healthy choice
Here’s my Cauliflower Masala recipe:
Cauliflower Masala
A combination of cauliflower, chickpeas, green peas with coconut milk instead of heavy cream. Loaded with vitamins, minerals, fiber and antioxidants
Servings 4
Calories 215kcal
Ingredients
- 2 Tablespoons Vegetable Oil
- 1 Cup White Onion Diced
- 1 Tablespoon Garlic Crushed and chopped
- 1 Tablespoon Ginger Grated
- 1 Tablespoon Serrano Chili or Birds Eye Chili, Seeds removed
- 1 Cup Tomatoes Diced
- 4 Cups Cauliflower Bite-size florets
- 1 15-Ounce can Chickpeas Drained and rinsed
- 1 Cup Green Peas Frozen peas are perfect
- 2 Tablespoons Garam Masala
- 1 Teaspoon Turmeric
- 1 Teaspoon Salt
- 1/2 Teaspoon Cayenne Pepper
- 1/2 Teaspoon Ground Cumin
- 1/2 Teaspoon Paprika
- 3/4 Cup Water
- 1/2 Cup Coconut Milk
Garnish
- Chopped Cilantro
- Sliced Cucumbers
Instructions
- Combine all the spices in a small bowl
- Heat a large covered skillet over medium-high heat, add the spices and vegetable oil to the skillet and toss them for 1-minute to temper them (this refreshes them and wakes the spices up), return the spices to the bowl
- Add the onion and sauté for 3 minutes
- Add garlic, ginger and chilies, sauté for 1 minute
- Add the spices, water, tomatoes, chickpeas, and cauliflower, bring to a boil, reduce heat to low, cover and simmer for 20 minutes
- Add green peas and coconut milk, stir and simmer 2 minutes
- Serve with Indian flatbread, chapati and jasmine rice with fresh cilantro (ratio of 1 cup dry rice: 1 cup chopped cilantro), cook rice as normal, stir in cilantro just before serving. (cilantro is optional), garnish with sliced cucumber and cilantro
Nutrition
Calories: 215kcal | Carbohydrates: 19g | Protein: 6g | Fat: 14g | Saturated Fat: 7g | Sodium: 625mg | Potassium: 620mg | Fiber: 7g | Sugar: 7g | Vitamin A: 849IU | Vitamin C: 73mg | Calcium: 53mg | Iron: 2mg
The smell of this gobi masala recipe simmering in the kitchen will make your mouth water!
