Gluten-Free Naturally: Cauliflower Tikka Masala

Thursday, September 10, 2026

Cauliflower Tikka Masala

Naturally Gluten-Free Meals

Cauliflower Tikka Masala

Serves 6 people

INGREDIENTS

1 Medium Cauliflower, cut into small florets

1 Tbsp Coconut Oil

½ Tsp Mustard Seed

1 Medium White Onion, diced

6 Cloves Garlic, minced

½ Tsp Ginger, finely grated

½ Green Jalapeno, diced, optional

3 Medium Tomatoes, halved

1 Medium Red Bell Pepper, stem and seeds removed

½ Cup Fresh Cilantro, chopped

¾ Cup Coconut Milk or Cream

¾ Tsp Garam Masala

½ Tsp Ground Corriander

¼ Tsp Ground Turmeric

½ Tsp Ground Cinnamon

½ Tsp Salt, or to taste

Chili Powder, optional

Fresh Cilantro, chopped for garnish

For a non-spicy version - omit the red chili powder and green jalapeno

INSTRUCTIONS

In a large non-stick saute pan, heat coconut oil on medium heat. Add the mustard seeds and allow them to heat up for about 30 seconds. When the seeds begin to sizzle and pop add in the onion, garlic, ginger, and green jalapeno. Mix frequently until the onions become translucent. Remove the pan from the heat and transfer everything to a blender or tall bowl if using a stick blender.

Add all the remaining ingredients, except the cauliflower, and blend on high until completely pureed and smooth. Pour the sauce back into the saute pan, and heat the sauce on medium-low to a gentle simmer. Cook uncovered for 10-15 minutes on medium-low heat.

Add all the cauliflower florets to the sauce, toss, and cook, covered, for about 10 minutes on low heat or until the cauliflower is tender. Remove the cover and continue to cook on medium heat, stirring occasionally, for another 10-15 minutes or until the sauce reduces and begins to thicken.

Transfer to a serving bowl and garnish with chopped cilantro.

NOTE: Always read labels carefully

CarolAnne Le Blanc