Vegan Tikka Masala
This revered Indian dish has gotten a vegan makeover, allowing you to enjoy the robust flavor profile without the meat! My lentil tikka masala provides a delicious and nourishing meal. And it’s so simple that I like to call it “lazy vegan tikka masala” because you can make it in 30 minutes, perfect for a weeknight that begs for big flavors!
Servings: 8 Servings
Calories: 216kcal
Ingredients
- 1 medium yellow onion diced (+ 1 cup water)
- 1/2 inch piece of ginger grated
- 5 cloves garlic minced
- 1 medium red bell pepper seeded and chopped
- 1 13.5-ounce can coconut milk full fat
- 1 14.5-ounce can crushed tomatoes
- 1/2 cup fresh cilantro loosely packed
- 1 1/2 cups gold potatoes washed + cubed (about 2 potatoes)
- 3/4 cup red lentils washed
- 1 teaspoon garam masala
- 1/2 teaspoon ground coriander
- 1/4 teaspoon ground black pepper
- 1 teaspoon salt to taste
- additional freshly chopped cilantro for garnish
Instructions
- Add 1 cup of water along with the onion, garlic, ginger, and bell pepper to a medium pot (or Dutch oven) and sauté for 5-7 minutes.
- Scoop contents of the pot into a high-speed blender. Add coconut milk, tomatoes, and 1/2 cup cilantro, and blend on high until creamy. (About 30-60 seconds. Cilantro should be fully blended into the creamy mixture with no noticeable chunks.)
- Pour back into pot and add in all remaining ingredients. Turn down to a simmer and let cook with lid on for 10-15 minutes, stirring occasionally. Remove the lid, and continue to simmer until potatoes and lentils are soft. Stir often.
- Serve with your favorite rice, naan, and fresh cilantro.
Notes
Nutrition For Mental Health
Two-thirds of a cup (100 grams) of boiled potatoes contains 1.9 grams of protein, 20.1 grams of carbohydrates, 0.1 grams of fat, and is 77% water. Potatoes are a good source of vitamins C and B6, as well as potassium and folate. A randomized controlled trial found that a low-sodium, high-potassium diet has a positive effect on overall mood. Storage Tips
If you have any leftovers of this vegan tikka masala, you can keep it in an airtight container in your fridge for up to 5 days. I do not recommend freezing this homemade vegan tikka masala. I have tried freezing it before, and it just doesn't work. When it thaws and is reheated, it just doesn't taste right.
Two-thirds of a cup (100 grams) of boiled potatoes contains 1.9 grams of protein, 20.1 grams of carbohydrates, 0.1 grams of fat, and is 77% water. Potatoes are a good source of vitamins C and B6, as well as potassium and folate. A randomized controlled trial found that a low-sodium, high-potassium diet has a positive effect on overall mood. Storage Tips
If you have any leftovers of this vegan tikka masala, you can keep it in an airtight container in your fridge for up to 5 days. I do not recommend freezing this homemade vegan tikka masala. I have tried freezing it before, and it just doesn't work. When it thaws and is reheated, it just doesn't taste right.
Nutrition
Calories: 216kcal | Carbohydrates: 22g | Protein: 7g | Fat: 13g | Saturated Fat: 11g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Sodium: 448mg | Potassium: 498mg | Fiber: 7g | Sugar: 2g | Vitamin A: 75IU | Vitamin C: 12mg | Calcium: 28mg | Iron: 3mg
