Vegetarian Tikka Masala
A delicious Indian inspired vegetarian dish, slimming friendly and bursting with fragrant flavours with just a touch of spice!
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NutritionPer Serving
- Calories176
- Carbs23g
- Protein8.6g
- Fat3.3g
- Saturates0.8g
- Sugars11g
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For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
For a mid-week meat free meal, it’s hard to beat a deliciously creamy curry. Usually we’d head off to the takeaway but they’re usually high in fat and even added sugar which aren’t good choices if you’re following a slimming plan.
We’ve developed our own Indian-inspired veggie curry that’s so packed with veggies and fragrant spices, it’s hard to believe this curry tastes so good but is so low in calories!
We’ve used tinned tomatoes and chickpeas which are store cupboard staples to keep it budget friendly, and a surprising ingredient to give it the creamy, smooth consistency.
By skipping the pot of double cream and using a coconut dairy free milk alternative you can keep it lower in fat without compromising on creaminess. You can find this milk alternative in the free from section of the supermarket, and brands include Alpro – it’s perfect for substituting for tinned coconut milk!
This curry is quick and easy, making it the perfect choice over fluffy white rice and your favourite fakeaway sides.
What diets is this Vegetarian Tikka Masala suitable for?
Vegetarian Tikka Masala can be enjoyed on vegetarian, dairy free and gluten free diets, as long as you substitute the stock pot for a suitable gluten free alternative.
If you’re cooking for people with allergies, be extra careful when checking ingredients and preparing food!
Do you need any special ingredients to make Vegetarian Tikka Masala?
We’ve used a coconut, plant based, dairy free milk alternative which can be found in the free from aisle at larger supermarkets. We’ve used it in this curry but it’s so versatile! You can use it in porridge, in coffee, or anywhere that calls for coconut milk!
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How many calories are in this Vegetarian Tikka Masala?
There are 176 calories per portion in this Vegetarian Tikka Masala recipe, which means it falls into our Everyday Light category.
To cut down the amount of calories even more, you can simply halve the portion size and serve with a healthy accompaniment!
This Vegetarian Tikka Masala recipe is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Spray a medium saucepan with low calorie cooking spray and place over a medium heat.
Step 2
Add the onion and fry for 10 minutes, stirring occasionally, until softened and golden brown.
Step 3
Add the garlic, ginger and garam masala and cook for 2 – 3 minutes over a low heat, stirring occasionally.
Step 4
Add the peppers, tomatoes, tomato puree, vinegar, vegetable stock, chickpeas and salt. Stir, cover and simmer over a low heat for 20 minutes.
Step 5
Add the spinach, cover and cook over a low heat for 2 – 3 minutes until just wilted.
Step 6
Stir in the coconut dairy free milk alternative.
Step 7
Sprinkle with coriander and serve.
What could I serve with this Vegetarian Tikka Masala?
Serve with your favourite Fakeaway sides and fluffy white rice!
How do you know when this Vegetarian Tikka Masala is cooked?
You should simmer this Vegetarian Tikka Masala for around 20 minutes before adding the spinach and cooking for a further 3 minutes.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep Vegetarian Tikka Masala in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Vegetarian Tikka Masala in the fridge overnight and reheat from chilled.
Can I freeze Vegetarian Tikka Masala?
Yes you can! This recipe can be frozen, but please remember to do the following;
- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat Vegetarian Tikka Masala?
Defrost overnight in the fridge before reheating:
From chilled: heat in a microwavable dish covered in vented cling film for 2 ½ minutes, stirring once, or until piping hot.
Alternatively, reheat on the hob in a lidded saucepan on a low heat for about 4 – 5 minutes, stirring occasionally. Add a little water if it becomes too dry.
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Vegetarian Tikka Masala
A delicious Indian inspired vegetarian dish, slimming friendly and bursting with fragrant flavours with just a touch of spice!
-
Prep Time
15 MINS
-
Cook Time
35 MINS
- KCals 176
- Carbs 23G
Instructions
- Spray a medium saucepan with low calorie cooking spray and place over a medium heat.
- Add the onion and fry for 10 minutes, stirring occasionally, until softened and golden brown.
- Add the garlic, ginger and garam masala and cook for 2 - 3 minutes over a low heat, stirring occasionally.
- Add the peppers, tomatoes, tomato puree, vinegar, vegetable stock, chickpeas and salt. Stir, cover and simmer over a low heat for 20 minutes.
- Add the spinach, cover and cook over a low heat for 2 - 3 minutes until just wilted.
- Stir in the coconut dairy free milk alternative.
- Sprinkle with coriander and serve.
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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We agreed with Slimming World to remove their trademarked terms from our website
18 comments
See what others have to say
ElizabethSunday 20th August 2023
Hi,
Could the chick peas be substitued for another product? I am not a fan of them.
Would butter beans works perhaps?
SharonTuesday 17th October 2023
Hi Elizabeth, yes, you could use drained tinned butterbeans or any other tinned beans of your choice. Hope you enjoy the recipe!
Mrs WTuesday 9th May 2023
Hi, could this be done in a slow cooker?
SharonFriday 12th May 2023
Hi Mrs W, our Vegetarian Tikka Masala is a quick, easy recipe that’s best suited to cooking in a saucepan. Cooking in a slow cooker would likely result in the vegetables overcooking and a thinner sauce. Hope this helps!
JoSunday 30th April 2023
Hi, do you drain the chickpeas? Thanks!
SharonTuesday 9th May 2023
Hi Jo, thanks for your question. Yes, the chickpeas need to be drained. Thankyou for spotting this omission; the recipe has now been updated.
JoTuesday 9th May 2023
It was absolutely delicious! Thank you!
SharonThursday 11th May 2023
Hi Jo, we’re so pleased you enjoyed our Vegetarian Tikka Masala! Thanks for letting us know!
SamSunday 3rd April 2022
Can I use frozen spinach?
HollyTuesday 5th April 2022
Hey Sam, yes frozen spinach will be fine in this recipe!
DanielleSunday 2nd January 2022
What are the calories in this?
HollyMonday 3rd January 2022
Hey Danielle, there is a nutritional chart right at the top of the page by the first photo which shows nutritional information for this recipe which includes calories in this case it is 176 kcal per portion. Hope that helps!
EmmaSunday 12th December 2021
Hi I can only find this recipe online not in any of the books. Could you please direct me to the right place / page ?
HollyMonday 13th December 2021
Hey Emma, the Vegetarian Tikka Masala is a website exclusive so doesn’t appear in our books. You can save your favourite recipes to your account so that you can find them easier have a look at THIS article for some help!
Fiona WinningSunday 30th May 2021
Hi
Not a fan of coconut milk. Is it needed and, if so, what would you recommend?
HollyFriday 4th June 2021
Hey Fiona, you could swap the dairy free coconut milk alternative for some 0% Greek yoghurt. Hope that helps!
SamWednesday 26th May 2021
Is there an alternative to the coconut dairy free milk? I don’t want to buy a whole tin for 4tbs.
HollyFriday 4th June 2021
Hey Sam, you could swap the dairy free coconut milk alternative for some 0% Greek yoghurt. Hope that helps!
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