Vegetarian Tikka Masala

This Vegetarian Tikka Masala is a nourishing, flavourful meal ideal for lunch or dinner. It is quick to prepare, rich in vegetables, and suitable for patients seeking a balanced, plant-based option that supports healthy eating and weight management.

This recipe can also be easily adapted to include lean protein such as chicken, making it versatile for different dietary needs and preferences.

Why This Recipe Is a Healthy Choice

• Plant-based and naturally high in fibre
• Supports satiety and portion control
• Uses light coconut milk for reduced saturated fat
• Suitable for bariatric and weight-management patients
• Quick and simple for busy lifestyles

Ingredients

• ½ cup tikka masala curry paste
• 800g Kent pumpkin, seeded and cut into chunks
• 1 cauliflower, cut into florets
• 400g canned diced tomatoes
• 270ml can light coconut milk

Optional protein addition:

• Lean chicken breast, diced (can be added or substituted for pumpkin)

Method

1. Heat a large saucepan over medium-high heat. Add the tikka masala curry paste and cook for 1 minute, stirring until fragrant.
2. Add the pumpkin, cauliflower, diced tomatoes, and 1 cup (250ml) water. Stir well and bring to the boil.
3. Reduce heat to medium-low and simmer, stirring occasionally, for approximately 25 minutes or until the pumpkin is tender.
4. Add the light coconut milk and stir to combine. Bring to a gentle simmer and season to taste.
5. Serve warm as a balanced main meal.

Serving Suggestions

• Enjoy on its own for a lower-kilojoule meal
• Serve with a small portion of brown rice or quinoa if additional carbohydrates are required
• Pair with steamed greens for added fibre and nutrients

Clinic Nutrition Tip

Plant-based meals like this Vegetarian Tikka Masala support gut health, improve fibre intake, and assist with long-term weight management when incorporated into a balanced eating plan.