Vegan Tikka Masala with tofu and cauliflower is a totally plant-based version of the Indian-inspired dish with creamy, coconut tomato sauce and a plethora of flavorful spices. Recipe includes both skillet and Instant Pot preparations.
Course dinner, lunch, Main Course
Cuisine Indian-Inspired, vegan
Prep Time 30 minutesminutes
Cook Time 30 minutesminutes
Total Time 1 hourhour
Servings 4people
Calories 422kcal
Author Stephanie McKercher, RDN
Equipment
Stovetop: knife and cutting board, mixing bowl, 12-inch skillet, blender
1(14-ounce) block extra firm tofu, drained, pressed, and chopped into 1-inch pieces
Sauce:
3tablespoonsgrapeseed oil
½cupdiced onion
2medium carrots,diced
4cupscauliflower florets
4clovesgarlic,minced
1-inchpiece ginger,grated
1(28-ounce) cancrushed tomatoes
2teaspoonsgaram masala
1teaspoonsalt
1teaspoonground cumin
1teaspoonground coriander
1teaspoonsmoked paprika
1teaspoonground turmeric
½teaspooncayenne pepper(reduce or omit for milder flavor)
½cupfull fat canned coconut milk
Optional for serving:
chopped fresh cilantro
cooked brown basmati rice
Instructions
SKILLET PREPARATION:
Make the tofu marinade:
Mix coconut yogurt alternative, garlic, ginger, and garam masala in a large bowl.
Add the chopped tofu to the bowl and stir until the tofu is evenly coated with the yogurt mixture.
Set aside and allow to marinate while you prepare the sauce.
Make the sauce:
Add oil to a 12-inch (or larger) skillet over medium heat. Once the oil is shiny, stir in the onion and carrots and cook for 6 minutes, or until the onion is translucent.
Stir in the cauliflower and cook for 6 additional minutes, or until crisp-tender. Add more grapeseed oil and adjust the heat as needed to prevent the vegetables from burning.
Stir in garlic and ginger, and cook for 2 additional minutes, or until the mixture is aromatic.
Stir in the crushed tomatoes, garam masala, salt, cumin, coriander, smoked paprika, turmeric, and cayenne pepper. Reduce the heat to low and simmer for 10 minutes, or until the sauce is thickened and the flavors are melded.
Carefully transfer half of the cauliflower sauce mixture to a blender and blend on high for 1 minute, or until smooth. Return the blended sauce to the skillet.
Stir in the tofu and yogurt mixture. Increase the heat to medium and cook for 5 minutes, or until the tofu is warmed through.
Stir in the coconut milk and turn off the heat.
Serve:
Transfer to a serving dish and garnish with chopped fresh cilantro if desired.
Serve with cooked brown basmati rice if desired.
INSTANT POT PREPARATION:
Make the tofu marinade:
Mix coconut yogurt alternative, garlic, ginger, and garam masala in a large bowl.
Add the chopped tofu to the bowl and stir until it is evenly coated with the yogurt mixture.
Set aside and allow to marinate for at least 30 minutes.
Make the sauce:
Stir grapeseed oil, onion, carrots, cauliflower, garlic, ginger, crushed tomatoes, garam masala, salt, cumin, coriander, smoked paprika, turmeric, and cayenne pepper in the inner cooking pot of the Instant Pot.
Place the tofu and yogurt mixture on top of the sauce ingredients.
Lock the lid and cook on manual high pressure for 10 minutes.
Once the cooking process is finished, turn the knob to quick-release the pressure.
Remove the lid and use a slotted spoon to transfer the tofu to a bowl or plate and set aside.
Transfer half of the vegetable and sauce mixture to a blender and blend for 1 minute, or until smooth.
Return the tofu and blended sauce to the Instant Pot. Stir in coconut milk.
Serve:
Transfer to a serving dish and garnish with chopped fresh cilantro if desired.
Serve with cooked brown basmati rice if desired.
Notes
Storage: Store in an airtight container and refrigerate for up to five days or freeze for up to 3 months.To press tofu:Drain tofu from liquid it is stored in and wrap with paper towel or a clean dishcloth. Place on a plate and put something heavy (such as a cast iron skillet) on top for at least 30 minutes. Unwrap and use tofu in recipes as directed.To cook brown basmati rice:Stovetop: Bring 2 cups of water to a boil in a pot with a lid. Add 1 cup dry brown basmati rice and ½ teaspoon of salt. Cover and reduce the heat to low. Simmer for 35 minutes, or until the rice is tender and the liquid is absorbed. Fluff rice with a fork and serve. Instant Pot: Add 1 cup dry brown basmati rice, ½ teaspoon salt, and 1 ½ cups water to the inner pot of the Instant Pot. Secure the lid, turn the venting knob to sealed, and set to manual pressure cook on high for 23 minutes. Allow the pressure to naturally release for 10 minutes. Then turn the venting knob to the venting position. Once the floating valve in the lid drops, open the lid and fluff the rice with a fork and serve.Recipe adapted from the Indian Instant Pot Cookbook by Urvashri Pitre.