Cauliflower Indian Vegetarian

Healthy Cauliflower Tikka Masala

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
Recipe type: Main
Cuisine: Indian
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)
  1. In a large bowl, combine together Kashmiri red chili Powder, coriander powder, garam masala, cumin powder, yogurt and salt.
  2. Add cauliflower florets and combine well till evenly coated. Keep aside for 15 minutes.
  3. Preheat oven to 400 F or 200 C.
  4. Line a baking sheet with aluminum foil.
  5. Spread the marinated cauliflower florets on the aluminum foil.
  6. Bake for 40 minutes.
  7. Place a large non-stick cooking pan over medium heat. Add oil.
  8. Add chopped onion, season with salt.
  9. Add tomato paste and cook till onions turn slightly translucent.
  10. Remove the pan from the heat, let onions cool down a bit.
  11. Add the cooked onions into a blender and make into a smooth paste along with 1 cup water.
  12. Pour the pureed onions back into the pan.
  13. Add ½ cup water to thin down the gravy, combine well and cook for a few minutes.
  14. Add red pepper and baked cauliflower to the gravy, combine well and cook covered for 5 minutes.
  15. Add Kashmiri chili powder, garam masala and required salt, combine well. Cook for a few minutes.
  16. Add cilantro and dried fenugreek leaves if using, combine well.
  17. If you prefer, you could also add ¼ cup cream towards the end and cook for 2 minutes.
  18. Serve along with roti, naan or basmati rice.



Thas is the author of Cooking with Thas, a popular food blog with recipes from Indian, American and Fusion Cuisines. She has been blogging since 2009 and been featured in several magazines. Read more...