Prepared Cauliflower Tikka Masala

Cauliflower Tikka Masala Recipe

Ready in: 40 minutes

Prep time: 10 minutes

Cooking time: 30 minutes


Rating: 4.0/5. From 1 vote.
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Nutritional Guidelines:

Calories: 136kcal per 100g

Fat: 3g per 100g

Carbs: 19g per 100g

Protein: 5.8g per 100g

If you are a fan of our vegan bhaji dahl dish and one-pot, easy vegan lentil dahl recipe, then you’ll love this Indian-inspired banger. Packed full of flavour and goodness, it’s another recipe to star as a weeknight favourite.

Check out the video, where allplants teamed up with the crew at, to see exactly how our awesome cauliflower tikka masala comes together.

Delicious as it is nourishing, this tikka masala is a tasty bowl of just about everything your body needs. A source of calcium, fibre and protein, this dish is gluten-free and low in saturated fats, while being high in iron and vitamin C. It’s packed full of natural antioxidants too, thanks to the deliciously roasted cauliflower.

While it’s simple enough to make, the trick to your tikka masala success is all in the timing. Get your cauliflower and butternut squash going first, so that they can do their roasting and steaming thing while you focus on creating the delicately spiced rice and remainder of the tasty tikka.

It may seem like a lot of ingredients, but with a little preparation this dish will come together a treat. With a flavour profile this awesome, trust us when we say the effort is definitely worth it!

But if cooking just ‘aint your thing, or you’ve lost all your kitchen motivation after a big day at the office, then there’s no need to stress that you’ll miss out. The crew at allplants work tirelessly to bring you delicious meals, just like this, right to your door. We’re helping you to live fully with our home deliveries service, providing you with healthy, chef-made meals that you can store in the freezer. Ready to go whenever you want to dig in to some delicious goodness.


For the Rice

  • 1 cup Jasmin rice
  • 1 tbsp vegetable oil
  • 2 small cloves garlic
  • 1/2 tsp turmeric
  • 1 cinnamon stick
  • 1 tsp cumin
  • 3 small bay leaves
  • 1 cup vegetable stock

For the Tikka

  • 2 onions
  • 2 small cloves garlic
  • 1/2 tsp turmeric
  • 1 tsp chilli flakes
  • 1.5 tbsp rose petal masala (see below)
  • 2 tbsp tomato puree
  • 1 cup chopped green beans
  • 2 cups okra
  • 1 cup chickpeas
  • 3 tomatoes, quartered
  • 2 cups coconut milk (1.5 tins)
  • 1/2 cauliflower
  • 1 small butternut squash (steamed)

Rose Petal Masala

  • Toasted coconut
  • Rose petals
  • Whole green cardamom pods
  • Black cumin seeds
  • Cloves
  • Cinnamon bark

To Garnish

  • Coriander
  • Okra


  1. Break the cauliflower into florets and place on a baking tray.
  2. Sprinkle with salt, oil and rose petal masala and bake for 25 minutes at 200℃ (392℉).
  3. Put the rice in a pan, add all the dry rice ingredients and then the vegetable stock.
  4. Simmer for 12 minutes or until al dente.
  5. In a large pan, simmer the onions until translucent, then add the garlic and cook for 5 minutes, making sure it doesn’t brown.
  6. Add the turmeric, rose petal masala, chilli flakes and sweat for a few more mins.
  7. Add the tomato puree and stir.
  8. Add the coconut milk, stir and simmer on a low heat for 10 minutes.
  9. Then add the roasted cauliflower from earlier and the steamed butternut squash and stir.
  10. Serve on the rice and garnish with coriander and okra.

Don’t Have Time to Cook?

We have good news for you!

If shopping, preparing and cooking this meal isn’t something you have the time (or the inclination) for, we’re here to help.

With just a few clicks, you can order this meal (and others) on the allplants website.

Too hungry to wait? With just a few clicks, you can order this meal (and others) on the allplants website.

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