Cauliflower Masala

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:

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5 from 5 votes

Cauliflower Masala

A combination of cauliflower, chickpeas, green peas with coconut milk instead of heavy cream. Loaded with vitamins, minerals, fiber and antioxidants

Prep Time15 minutes mins

Cook Time20 minutes mins

Total Time35 minutes mins

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Course: Main Course

Cuisine: Indian

Keyword: Cauliflower Curry, Cauliflower Masala, Masala

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 Facts

Cauliflower Masala

Amount Per Serving

Calories 215 Calories from Fat 126

% Daily Value*

Fat 14g22%

Saturated Fat 7g44%

Sodium 625mg27%

Potassium 620mg18%

Carbohydrates 19g6%

Fiber 7g29%

Sugar 7g8%

Protein 6g12%

Vitamin A 849IU17%

Vitamin C 73mg88%

Calcium 53mg5%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

The smell of this gobi masala recipe simmering in the kitchen will make your mouth water!

Thank you for visiting my Food Blog. I hope you enjoy my Cauliflower Masala recipe. Please come back and visit again soon! Bon appetit, Steven