Cauliflower marinated in yogurt is baked and cooked in onion-tomato gravy, heathty and delicious curry…
I made a healthy version of vegetarian tikka masala by baking the marinated cauliflower instead of frying. Cooked onion seasoned with tomato paste was ground to a paste and the baked cauliflower was cooked in it. Turned out delicious; can be served with roti, naan or basmati rice.
Healthy Cauliflower Tikka Masala
Prep time
Cook time
Total time
Author: Thasneen
Recipe type: Main
Cuisine: Indian
Ingredients
For marinating
- Cauliflower, florets- florets from 1 medium sized cauliflower
- Kashmiri Red Chili Powder- 1½ tsp
- Coriander powder- 1½ tsp
- Garam masala- ½ tsp
- Cumin powder- ½ tsp
- Yogurt- 4 tbsp
- Salt- ½ tsp
While cooking
- Oil- 2 tbsp
- Onion, chopped- 2
- Tomato paste- 4 tbsp
- Water- 1 cup + ½ cup
- Red pepper, diced- 1
- Kashmiri chili powder- ½ tsp
- Garam Masala- ½ tsp
- Salt- to taste
- Cilantro, chopped- ¼ cup
- Heavy Cream, if required- ¼ cup (optional)
- Dried fenugreek leaves- 1 tsp (optional)
Instructions
- In a large bowl, combine together Kashmiri red chili Powder, coriander powder, garam masala, cumin powder, yogurt and salt.
- Add cauliflower florets and combine well till evenly coated. Keep aside for 15 minutes.
- Preheat oven to 400 F or 200 C.
- Line a baking sheet with aluminum foil.
- Spread the marinated cauliflower florets on the aluminum foil.
- Bake for 40 minutes.
- Place a large non-stick cooking pan over medium heat. Add oil.
- Add chopped onion, season with salt.
- Add tomato paste and cook till onions turn slightly translucent.
- Remove the pan from the heat, let onions cool down a bit.
- Add the cooked onions into a blender and make into a smooth paste along with 1 cup water.
- Pour the pureed onions back into the pan.
- Add ½ cup water to thin down the gravy, combine well and cook for a few minutes.
- Add red pepper and baked cauliflower to the gravy, combine well and cook covered for 5 minutes.
- Add Kashmiri chili powder, garam masala and required salt, combine well. Cook for a few minutes.
- Add cilantro and dried fenugreek leaves if using, combine well.
- If you prefer, you could also add ¼ cup cream towards the end and cook for 2 minutes.
- Serve along with roti, naan or basmati rice.
