Eggplant Tikka Masala
This flavor-packed eggplant tikka masala is the best vegetarian tikka masala you will ever have! It features spiced cubes of chewy eggplant tossed in a creamy, aromatic and rich tomato-coconut milk sauce that's filled with Indian spices. It comes together easily and makes for a healthy and versatile comfort food dinner your whole family will love.
Servings: 4
Calories: 301kcal
Ingredients
For the roasted eggplant
- 1 large eggplant chopped in large cubes
- 2 tsp garam masala
- ½-1 tbsp olive oil or oil spray, optional
- salt to taste
For the tikka masala sauce
- 1 onion diced
- 1 inch fresh ginger grated
- 4 cloves of garlic crushed
- 1 tsp cumin seeds
- 1 tbsp garam masala plus more as needed
- ½ tbsp ground coriander
- 1 tsp turmeric powder
- ½ tsp ground cinnamon
- 14-15 oz crushed tomatoes or tomato sauce
- 200 ml coconut milk or about half a can of 13.5 oz, stir well in the can first
- 1 cup water
- 1-2 tbsp maple syrup
- 15 oz canned chickpeas rinsed and drained
- handful of cilantro
- salt to taste
Instructions
- Preheat the oven to 400º and line a baking sheet with parchment paper.
- Slice the eggplant into large cubes, then transfer to the prepared baking sheet. Add a little oil, then sprinkle the garam masala (2 teaspoons) and some salt. Use your hands to toss the pieces so they are all well covered, then spread them out on the baking sheet. Bake for 30 minutes.
- While the eggplant is roasting, start the tikka masala sauce.
- Warm up a large pan with a little oil, then add the onion with a pinch of salt and some ground black pepper. Stir and cook on medium-high heat for about 5-7 minutes. Then, add the cumin seeds, ground spices (coriander, turmeric, cinnamon, garam masala) garlic and ginger and stir to coat the onions. Cook for another 1-2 minutes stirring often.
- Add the tomato sauce, water, coconut milk and maple syrup. Bring to a simmer, then turn down the heat to medium-low. Keep simmering for about 7-8 minutes and stir once in a while.
- When the sauce is thicker and flavorful, then add the chickpeas, baked eggplant and cilantro. Stir to combine and simmer for another 3-5 minutes. Taste and adjust flavor (salt, spices), then serve over rice or with a side of bread.
Video
Notes
- Storage tips: keep the leftovers in an airtight container in the fridge for 4 days. Reheat in the microwave or on the stove and add a splash of water if needed. Can also be frozen.
- This recipe is very versatile: add more vegetables, swap the spices and use plain yogurt instead of coconut milk. Be sure to check out the post for more ideas!
- Nutrition: please note that the nutritional information is an estimate per serving provided for informational purposes only (calculated by software) and accuracy is not guaranteed. Consult with your healthcare provider or a registered dietitian if you need precise nutrition calculations for health reasons.
Nutrition
Calories: 301kcal | Carbohydrates: 37g | Protein: 10g | Fat: 15g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 1945mg | Potassium: 917mg | Fiber: 11g | Sugar: 12g | Vitamin A: 480IU | Vitamin C: 13mg | Calcium: 103mg | Iron: 5mg