Cauliflower and Tofu Tikka Masala
                     Cauliflower and Tofu Tikka Masala
https://www.wholesomebellies.com.au/
Marrying into an Indian family 20 years ago, Indian cuisine has 
become something I have grown to love over time.  Having been born 
into an Italian family my palate was very accustomed to 
Mediterranean cuisine, and adjusting to new flavours took some 
time.Now I must say that Indian cuisine is on the top of my list.  I love 
it!  And especially fortunate that my mother-in-law had was the chef 
in her own Indian restaurants, so I’ve had some incredible traditional 
recipes passed down.
I’m excited to introduce you to a dish that’s exceptionally close to my 
heart: Tofu Cauliflower Tikka Masala. Now, it’s important to note that 
this isn’t your typical, traditional recipe. We’ve given it a unique twist 
to make it vegan and healthier than the traditional which often 
boasts cream as a main ingredient.
Our flavour is an ensemble of classic Indian spices that you probably 
already have in your kitchen, and a special spice called ‘masala,’ a 
blend readily available in Indian grocery stores. This medley of 
spices brings depth to our dish.
Prep time: 15 minutes
Cook time: 30 minutes
Set time: 45 minutes
Ingredients
• 250 grams cauliflower florets
•250 grams firm tofu, cubed
• 2 tablespoons olive oil
• 1 brown onion, diced
• 3 cloves garlic, crushed
• 4cm Knob ginger, grated
• 1 can tomato pulp or 400 grams
• 1 cup cashew milk (blend ½ cup soaked raw cashews, one cup 
water and half teaspoon salt)
• 1 tablespoon garam masala
• 1 ½ teaspoons turmeric powder
• 1 teaspoon paprika powder
• 1 ½ teaspoon coriander powder
• 1 teaspoon salt
• ½ teaspoon chili (optional)
• 1 cup frozen peas
Method
• Mix all dry spices together to create the masala mix. Using half of y
our spice mix, top the cubed tofu and cauliflower florets and one ta
blespoon of olive oil. Mix well and bake in oven at 180 degrees for 
approximately 20 minutes
• In a saucepan, heat one tablespoon olive oil and sauté diced onion 
for two minutes or until translucent. Then add garlic and ginger 
and sauté another couple of minutes.
• Turn the heat down, add the spices crushed garlic, grated ginger, 
fresh chili (optional), garam masala, turmeric, cumin, coriander 
powder, and paprika powder and fry off about a minute or until 
fragrant.
• Add 1 can of tomato and simmer for 10 minutes. Using a stick 
blend, blend until all smooth.
• Make the cashew milk and let simmer for another 5 minutes. To 
make the cashew cream blend together the raw cashews, water 
and salt until smooth and creamy. Keep going until you remove all 
cashew lumps. To get a smooth cashew milk soak the cashew nuts 
for two hours or boil for about 15 minutes.
• The final step is to add the roasted cauliflower, frozen peas and 
tofu and simmer another 5 minutes.
• If the mixture appears to thick add a small amount of hot water to 
create desired consistency.
• Serve with steamed Basmati rice or roti bread
Equipment you Need
• Baking tray
• Large saucepan
• Bowl
• Blender or Food processor
• Wooden spoon
Let’s talk about the wholesome benefits of this dish.
The humble cauliflower, a versatile veggie packed with vitamins, 
minerals, and fiber. It’s loaded with vitamin C, vitamin K, and folate. 
Plus, it has antioxidants to keep your cells  healthy.  We also have tofu 
as our plant-based protein which brings iron, calcium, and 
magnesium to the table. It’s a heart-healthy choice that also burns 
bad cholesterol. Another main ingredient is cashew nuts: These nuts 
are good for your heart too. They are a healthy fat and provide a dose 
of copper, which keeps your blood vessels in shape.
By choosing this Cauliflower and Tofu Tikka Masala, you’re 
treating your taste buds while giving your body a host of nutrients. 
It’s a delightful step toward embracing a plant-based lifestyle, and 
I hope you enjoy every bite.
Let’s start by making a masala mix. Mix all the dry spices together. 
Take half of the spice mix and sprinkle it over your tofu cubes and 
cauliflower, then drizzle the olive oil. Give it a good mix and bake in 
the oven.
Then in a saucepan, heat up another tablespoon of olive oil and toss 
in your chopped onion. Sautee for a bit then toss in the garlic and 
ginger and cook for a couple more minutes. Turn the heat, add your 
spices, and let them toast until they fill the kitchen with their 
aroma. Pour in your canned tomato and let it simmer for 20 
minutes. Using a stick blender, give it a good whizz until it’s silky 
smooth.
Now it’s time to create the cashew cream magic. Make your cashew 
milk by blending those soaked raw cashews with water and a pinch of 
salt. Keep blending until it’s as smooth as a milkshake.  Then add it to 
you tomato sauce.  The last part.  Add the roasted cauliflower, frozen 
peas, and tofu to the tomato mix. Let it all simmer together for about 
5 minutes until all the flavours are combined
Serve up this yummy dish with some steamed Basmati rice or warm 
roti bread.
Frequently Asked Questions
Can I make this dish spicier?
Absolutely! Feel free to adjust the level of chili to suit your spice 
tolerance. You can also add some fresh birdseye chilies if you’re 
looking for an extra kick.
What can I use if I don’t have cashew milk?
No worries if you don’t have cashew milk. You can use any 
unsweetened plant-based milk like almond, soy, or oat as a 
substitute. It will still give your dish a creamy texture.
How can I make this dish gluten-free?
This dish is already gluten free – bonus!  However always check 
your spices and can tomato are gluten-free without any additives.
Can I prepare this dish in advance?
Absolutely! This Tikka Masala actually tastes better the next day as 
the flavours have time to combine and do their thing. Just store it 
in an airtight container in the refrigerator and reheat when you’re 
ready to enjoy.
What should I serve with Cauliflower and Tofu Tikka Masala?
This dish pairs wonderfully with steamed Basmati rice or warm 
roti bread. You can also add a side of cucumber raita or a simple 
green salad for a complete meal.
Can I freeze this dish?
Absolutely! Put it in an airtight container. Glass container works 
best.
Contact US
Email  -
[email protected]
Phone - 0416 250 969
https://www.wholesomebellies.com.au/