Rayyaan’s Vegan Tikka Masala (Fat-Free and Salt-Free Optional)
For years, I’ve been finding ways to transform traditional recipes into healing meals by replacing certain ingredients with healthy options. It’s always felt to me like expressing a side of my creativity to create new recipes and transform classics so that I could enjoy them while living a healing lifestyle.
Nothing makes me happier than seeing my daughters create their own scrumptious experiments in the kitchen. One of my three girls has found true culinary passion, and the meals she comes up with are inspired and so delicious!
For this healing option of the famous Indian classic, chicken tikka masala, you can choose between three options to replace the chicken: fresh nutrient-packed cauliflower, Pumfu, a tofu replacement made with pumpkin seeds and sea salt, or chickpea tofu (my favorite brand is Franklin’s), made with only chickpea flour and water.
There are ways to customize this dish to be salt-free and fat-free, and it’s already gluten-free, dairy-free, and egg-free – but it will never be free of flavor! I hope you love it as much as my family and I do!
To your health and happiness,
Muneeza
Rayyaan's Vegan Tikka Masala
Ingredients
Vegan Cutlets
- 1 half medium to large head of cauliflower OR 1 packet of Pumfu or Chickpea Tofu
- 1 ⅓ cup cassava flour
- 1 ½ cup water, more as needed OR clean vegetable broth
- 1 tsp paprika powder
- 1 tsp coriander powder
- ⅛ tsp tamarind sauce
- 1 tsp sea salt optional
- 1 tsp cumin powder
- ½ tsp garlic powder
- ½ tsp garam masala
- ¼ tsp ground ginger
- 1 cup vegan yogurt
Tikka Masala Sauce
- 1 large white onion
- 4-5 cloves raw garlic
- 3 tbsp minced fresh ginger
- 1 whole fresh red chili pepper roughly chopped, remove seeds to reduce heat lever
- 1 tsp garam masala
- 1 tsp ground cardamom
- ¼ tsp coriander powder
- 1 tsp curry powder
- 1 tsp tandoori masala
- 1 tbsp tomato passata
- 3 tbsp tomato paste
- 3 tbsp maple syrup add more if desired
- 1 cup coconut milk optional, remove if fat-free
- 1 cup cubed tomatoes
- 1 whole lime juiced
- 1 tsp cayenne powder
Instructions
Tikka Cutlets
- In a bowl, mix the cassava flour and water.
- Break your cauliflower into bite-sized pieces if using. Or cut your Pumfu or chickpea tofu into one-inch cubes.
- In another bowl, add paprika, coriander, tamarind, cumin, garlic powder, ground ginger, garam masala and the yogurt. Stir until the mixture is even.
- Add your cauliflower, Pumfu, or chickpea tofu pieces into the yogurt mixture. Marinate for a minimum of 30 minutes and up to 3 hours.
- Set your air fryer to 450 F while the cutlets marinate. Line your air fryer trays with parchment paper to prevent dripping into the fryer.
- Coat each cutlet piece in the cassava and water mixture, which should be thick.
- After all cutlet pieces have been battered, place them into the air fryer for 10-12 minutes.
- As soon as the cutlet pieces turn golden brown on top, flip them over to brown the other side. Fry for another 3-4 minutes until the bottom turns golden brown.
- Remove from the oven when ready and cool.
Tikka Masala
- Water fry the onion, garlic, chili, and ginger mix until the onions become a little translucent for about 5 minutes. A clean vegetable broth can also be used instead of water.
- Add all the spices and keep mixing well. You may need to add more liquid to prevent sticking.
- After sautéeing the spices for about 3-4 minutes on high heat, add the cubed tomatoes, tomato sauce, and tomato paste.
- Add the maple syrup and coconut milk if using. Cook for another 15 minutes until the sauce is fragrant.
- Add your air-fried cutlets to the sauce and mix well.
- Garnish with freshly chopped coriander, top with lime juice, and serve with basmati rice, fluffy millet, or gluten-free rotis.
- Enjoy!
