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Potato, cauliflower and spinach tikka masala recipe

Potato, cauliflower and spinach tikka masala recipe

24 ratings

This vegetarian spin on a classic tikka masala curry recipe uses nutty cauliflower and tinned new potatoes See method

  • Serves 4
  • 10 mins to prepare and 30 mins to cook
  • 420 calories / serving
  • Healthy
  • Vegetarian
  • Gluten-free


  • 1 cauliflower
  • 2 tbsp vegetable oil
  • 200g long-grain rice
  • 1 onion, finely chopped
  • 1 red chilli, finely chopped
  • 2 garlic cloves, crushed
  • 2 tbsp tomato purée
  • 500g jar low-fat tikka masala cooking sauce
  • 567g tin new potatoes, drained, larger ones halved
  • 125g baby spinach
  • 4 tbsp low-fat natural yogurt
  • 10g fresh coriander, leaves picked
White rice can always be swapped for brown (check cooking instructions for timings)

Each serving contains

  • Energy

  • Fat

    11g 15%
  • Saturates

    2g 9%
  • Sugars

    11g 12%
  • Salt

    1.6g 26%

of the reference intake
Carbohydrate 73.6g Protein 10.3g Fibre 6.8g


  1. Preheat the grill to high. Break the cauliflower into bite-sized florets, the stalk into 1cm pieces and the leaves into bite-sized strips. Tip the florets and stalk onto a large baking tray, drizzle with 1 tbsp oil, season and toss well. Grill for 10 mins, then add the cauliflower leaves, toss everything together and grill for 5 mins or until the cauliflower is tender and leaves are crisp.
  2. Wash the rice and cook to pack instructions. Drain well.
  3. Meanwhile, heat 1 tbsp oil in a deep frying pan over a medium heat. Add the onion and fry for 10 mins until golden and tender. Stir in the chilli and garlic, fry for 1 min, then stir in the tomato purée and 50ml water. Pour in the tikka masala sauce, stir in the potatoes and simmer for 5 mins.
  4. Stir the spinach and charred cauliflower florets and stalk into the curry, adding a splash more water to loosen if needed. Stir until the spinach wilts, then swirl in the yogurt and scatter over the crispy cauliflower leaves and coriander. Serve with rice.

See more Vegetarian recipes

Freezing and defrosting guidelines

In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. Always defrost and heat thoroughly before eating. For more tips on freezing and defrosting food, read our article Love Your Freezer.

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