Healthy Meals

15-Minute High-Protein Vegan Tikka Masala

Make your favourite vegan curry recipe in just 15 minutes. This recipe uses Rice Protein Peanut Butter in Curry flavour to amp up the flavour and the protein content and then some!

Quickly blend up a spice paste, then pop it all into the pan and sit back and relax until it’s done.

Don’t forget to check out more healthy recipes and vegan recipes.

Serves: 4

Ingredients

For the paste:

  • 400g chopped tomatoes
  • 6 tbsp. Peanut Butter
  • 2 cloves garlic
  • 1 thumb ginger
  • Handful coriander
  • 1 tsp. garam masala
  • 1 red chilli
  • ½ tsp. salt
  • 4 spring onions
  • 1 tbsp. cumin seeds (toasted)

For the rest:

  • 1 tsp. Coconut Oil
  • 1 head cauliflower (chopped into small pieces)
  • 400g tinned coconut milk
  • 400g tin chickpeas (drained)
  • 4 tbsp. dairy-free plain yoghurt
  • ½ lime (juice)
  • 300g wholemeal rice

Method

1. First, make the curry paste. Place chopped tomatoes, Rice Protein Peanut Butter in Curry flavour, garlic, ginger, coriander, garam masala, chilli, salt, spring onions and cumin seeds into a blender and process until smooth.

2. Add the coconut oil to a pan on a high heat. Once hot, add the cauliflower and pan fry for 2 minutes. Pour in the paste and fry for a further 2 minutes.

3. Next, add the coconut milk and chickpeas, pop a lid over the pan and fry for 8-10 minutes.

4. Serve with wholemeal rice, a dollop of dairy-free yoghurt and a squeeze of lime juice.

 

MACROS PER PORTION

Nutritional Facts

Amount per serving

Calories 560
Total Fat 15g
Total Carbohydrates 84g
Protein 25g


Jennifer Blow

Jennifer Blow

Editor & Qualified Nutritionist

Jennifer Blow has a Bachelor’s of Science in Nutritional Science and a Master’s of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research.

Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living.

Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here.

In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.


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