Vegetarian “Tikka Masala” Dish

I’ve been geHealthy Vegetarian Tikka Masalatting store bought Tikka Masala sauce and throwing roasted veggies and chicken in it for the past few weeks (when I like a dish, I really like a dish). While that’s delicious and quick, it’s probably not the healthiest. So today I decided to make my own sauce. This is based on this Skinny Chicken Tikka Masala recipe, but with on what I had on hand (and with veggies in place of chicken). Mom, this one’s for you đŸ˜‰ Ingredients:

  • Gold potatoes (5-6)
  • Carrots (4-5)
  • 2 Onions
  • Olive oil (spray and bottle)
  • Garlic (1/2 bulb)
  • Can of diced tomatoes
  • Butter (~3 tablespoons)
  • Milk (~1/4 cup)
    • I used fat free
  • Plain Greek Yogurt (~2 oz)
    • Again, I had fat free
  • 1 Avocado (optional)
  • Spices
    • Chili Powder
    • Curry Powder
    • Ginger
    • Cumin
    • Salt

The sauce:Simmering Tikka Masala Sauce

  • Put the 3 tablespoons butter in a saucepan
  • Dice one of the onions, and add to the saucepan
  • Cook on medium, ~5-10 minutes or until onions are mostly cooked. Stir occasionally.
  • While that’s cooking, dice about half the garlic. Add that when ready.
  • Add spices.
    • Amounts are to taste, obviously, but I threw in a lot of everything, especially ginger and cumin.
  • Add ~1/4 cup milk, ~2 oz Greek yogurt, and can of diced tomatoes
  • Stir
  • Simmer on low for 10-15 minutes
  • Cut up an avocado and add in. Stir.
    • I tried to mash up a bit of it and add to make the sauce thicker, but it wasn’t really needed, so I just cut up the rest and stirred it in. Make sure to cover the avocado thoroughly so they don’t turn as brown.

The veggies:

  • Preheat oven to about 375
  • Prepare three pans with aluminum foil (to avoid mess), and spray with olive oil
  • Wash and cut up potatoes
    • Throw in a bowl with a bit of olive oil, stir around. Put on a pan and into the oven.
    • Stir after ~10 minutes, check regularly after ~15
  • Peel the carrots and cut off the ends
    • Put on a pan and spray with olive oil and into the oven.
    • For whatever reason, I find carrots roast best whole, and then I cut them after they’re cooked and cooled
    • Turn over after ~5 minutes and check every 5 minutes or so after
  • Cut 1 onion into rings. Don’t separate the rings.
    • Put onto the pan and into the oven
    • Turn over after ~5 minutes and check every 5 minutes or so after

2 comments on “Vegetarian “Tikka Masala” Dish

  1. elleweb says:

    The taste I had tonight was yummy!

  2. elleweb1 says:

    The taste I had this evening was really yummy! (and your house smelled terrific.)

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