15 Minute Lunch recipe: Cauliflower Tikka Masala

You’ve probably heard of Chicken Tikka; but have you heard of Cauliflower Tikka ? Healthista’s lunch queen Ony Anukem is back with a 15 minute Cauliflower Tikka Masala, that will have you dreaming of Bombay

Let’s face it, we Brits love a good curry – in fact so much so that Chicken Tikka Masala has over taken Fish & Chips as our national dish. The strong flavors, the fusion of exotic spices, and the famous creamy texture, make it simply irresistible. However, despite that fact that it is one of my favourite meals, I thought I would make a meat free meal for Monday. I racked my brain for a bit and then it hit me – I love cauliflower. I use it as a pizza base, rice substitute and even to make crispy bites. So the idea of putting it into my Tikka wasn’t ludicrous at all. It meant I could ditch the chicken and the rice along with some unnecessary calories.

15 Minute Lunch recipe: Cauliflower Tikka Masala, by healthista.com

MORE:15 Minute Lunch recipe: Tofu Teriyaki with Broccoli Rice

Serves: 2-3

Prep Time: 5 minutes 

Cooking Time : 10 minutes


  • 1 cup of water
  • 1 tin of chopped tomatos


  1. Start my heating a saucepan over a medium flame. Then fry the cumin seeds and coriander seeds for 30 seconds with some a teaspoon of oil or a couple of pumps of spray oil, then remove from flame.
  2. In another pan boil the chopped cauliflower florets (this should take about 7 mins, when soft remove from flame). Food preparation, 15 Minute Lunch recipe- Cauliflower Tikka Masala, by healthista.com (slider)
  3. Now put the the fried cumin seeds and coriander seeds with garlic, garam masala powder, add 1/2 cup of water, red chilli, red chilli powder, almonds, coriander leaves and half of the ginger into a the food processors till it is a smooth paste.
  4. If it is not smooth after 2 mins, add little more water then add the tomato puree and mix well. Keep aside.
  5. Now in a saucepan heat 3 tablespoons of oil in a pan over medium flame – at this point you will add the ginger, left over red chilli and onions into the pan . Saute until onions turn soft. Add the ground paste and then add the coconut milk, tomatoes and 1/2 cup of water. Bring to a boil and simmer on low flame for 5 minutes.
  6. Finally add the boiled cauliflowers and cover with a lid.
  7. Transfer to a serving dish. (Optionally Garnish with coriander leaves & serve hot with basmati rice or naan bread.)


Read More:Vietnamese noodle soup (chicken & egg)

Read more: Falafel and Hummus Quesadillas

< Back

Also in this week’s magazine

Eggs experts breakfasts FEATURED
Video quick fixes

What these health experts eat for breakfast

Eating a big breakfast could help you burn double the calories than eating a big dinner, says new study. We asked four health experts exactly what they eat for breakfast - a video recipe exclusive 

What I eat in a day FEATURED

Healthy eating – exactly what these Instagram superstars eat in a day

A fitness trainer, yogi and Team GB athlete - Healthista quizzed three Instagram superstars on what fuels their hot bodies


This is how fermented foods can transform your health

Fermented foods are literally everywhere, but can eating foods such as sauerkraut, kimchi and kefir benefit your health? Editor Anna Magee reports

Healthy Recipes

8 healthy recipes for glowing skin

Want glowing skin all year? These healthy recipes are from new book 'The Beauty of Eating Well' by Camille Knowles, who cured herself of eczema through diet

Veganuary_ How to go plant-based - the Doctor's guide FEATURED

Veganuary – 9 things this doctor wants you to know about going vegan

From the supplements you need to helpful ways to get the family involved - Dr Gemma Newman has a beginners guide to going plant-based


Healthy Eating – exactly what this Olympic skier eats in a day

Healthista quizzed Olympic skier Rowan Cheshire on her daily healthy eating hacks

Latest Video Series


Wellness Weekly

I agree to my personal data being stored and used to receive the Healthista newsletter.