Slow-Cooker Cauliflower & Chickpea Tikka Masala

4.0
(6)
6 Reviews

This slow-cooker tikka masala is an ideal set-and-forget option for anyone craving veggies and warm, cozy spices. A combination of garam masala, curry powder and cumin adds to the complex flavor. If you don’t have any garam masala on hand, you can swap it out for additional curry powder. We love how brown rice soaks up the sauce, but you could easily skip the rice and serve this with warm whole-wheat naan instead.

By
Amanda Stanfield
Amanda Stanfield Headshot
Amanda Stanfield

Amanda Stanfield is a Test Kitchen assistant in the Dotdash Meredith Food Studios. She completed her undergraduate degree in journalism and strategic communications at Hampton University. After graduation, Amanda worked in the nonprofit sector as a marketing associate for a global nonprofit organization. In 2018, she pivoted into the food industry and began training in fine-dining restaurants around Atlanta. Later she gained her culinary degree from Johnson & Wales University and went on to work in a variety of kitchens from boutique restaurants to conference hotels. As a true foodie, Amanda seeks out nutritious and unique flavors to inspire others to eat happily and healthfully. When she's not cooking up delicious recipes, you can find her lap swimming in the pool or watching a good sci-fi movie.

EatingWell's Editorial Guidelines
Published on March 6, 2024
Tested by
Melissa Gray
Melissa Gray
Tested by Melissa Gray

A graduate of the Culinary Institute of America, Melissa Gray trained in traditional French-style cooking, restaurant and front-of-house management. Since transitioning to recipe development and food styling in 2015, Melissa has developed over 1,500 original recipes and styled in over 300 photo shoots.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
a recipe photo of the Slow-Cooker Cauliflower & Chickpea Tikka Masala
Photo:

Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
Active Time:
10 mins
Total Time:
4 hrs 10 mins
Servings:
6
Nutrition Profile:
Sesame-Free Nut-Free Dairy-Free Healthy Pregnancy Soy-Free High-Fiber Vegan Vegetarian Egg-Free Gluten-Free
Jump to Nutrition Facts
the ingredients to make the Slow-Cooker Cauliflower & Chickpea Tikka Masala

Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell

Ingredients

  • 1 (15-ounce) can no-salt-added chickpeas, rinsed

  • 1 (14-ounce) can full-fat coconut milk

  • 1 (14-ounce) package frozen cauliflower florets

  • 1 (10-ounce) package frozen chopped butternut squash

  • 1 cup frozen chopped onions

  • 1 cup frozen peas and carrots

  • 1 1/2 cups canned crushed tomatoes

  • 1/4 cup tomato paste

  • 1 tablespoon ginger paste 

  • 1 tablespoon garlic paste 

  • 2 teaspoons garam masala

  • 1 1/2 teaspoons curry powder

  • 1 teaspoon ground cumin

  • 1/4 teaspoon plus 1/8 teaspoon salt

  • 1/4 teaspoon cayenne pepper or Kashmiri chile powder (optional)

  • 2 cups frozen brown rice

  • Fresh cilantro leaves for garnish (optional)

Directions

  1. Place chickpeas, coconut milk, cauliflower, squash, onions, peas and carrots, crushed tomatoes, tomato paste, ginger paste, garlic paste, garam masala, curry powder, cumin, salt and cayenne, if using, in a 6-quart slow cooker; stir until well combined.

    a step in making the Slow-Cooker Cauliflower & Chickpea Tikka Masala

    Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell

  2. Cover and cook on High for 4 hours or on Low for 8 hours. Stir in rice; cover and cook on High for 10 minutes. Garnish with cilantro leaves, if desired.

    a recipe photo of the Slow-Cooker Cauliflower & Chickpea Tikka Masala

    Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell

EatingWell.com, March 2024

Nutrition Facts (per serving)

390 Calories
18g Fat
52g Carbs
11g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size about 1 2/3 cups
Calories 390
% Daily Value *
Total Carbohydrate 52g 19%
Dietary Fiber 10g 37%
Total Sugars 11g
Protein 11g 23%
Total Fat 18g 24%
Saturated Fat 13g 65%
Cholesterol 0mg 0%
Vitamin A 395µg
Vitamin C 53mg 59%
Vitamin D 0µg
Vitamin E 3mg 18%
Folate 147µg
Vitamin K 23µg
Sodium 384mg 17%
Calcium 126mg 10%
Iron 6mg 35%
Magnesium 132mg 31%
Potassium 1009mg 21%
Zinc 2mg 19%
Vitamin B12 0µg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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