Instant Pot Cauliflower Tikka Masala

Instant Pot Cauliflower Tikka Masala

30-minute Instant Pot cauliflower curry! Perfectly spiced, incredibly easy to make, and super creamy!

  • Author: Full of Plants
  • Yield: 4 1x


  • 1 tbsp vegan butter (or oil)
  • 1 medium onion, diced
  • 3 cloves of garlic, minced
  • 1 tbsp freshly grated ginger
  • 2 tsp dried fenugreek leaves
  • 2 tsp garam masala
  • 1 tsp turmeric
  • 1/2 tsp ground chili
  • 1/4 tsp ground cumin
  • 1/2 tsp salt
  • 1 28-ounce can diced tomatoes with their juice (about 3 cups)
  • 1 tbsp (15ml) maple syrup
  • 1 small cauliflower head, cut into florets (about 4 cups florets)
  • 1/2 cup (118ml) non-dairy yogurt (or cashew cream)
  • optional toppings: fresh parsley, roasted cashews


  1. Set the Instant Pot to sauté mode for 7 minutes. Add the oil. Once hot, add the onion, garlic, and ginger. Cook for 3-4 minutes, or until the onions start to caramelize and become soft. Add the dried fenugreek leaves, garam masala, turmeric, chili, cumin, and salt. Continue to cook for another 2 minutes, stirring regularly to make sure it doesn’t burn. Add a couple of tablespoons of water and scrape the bottom to make sure nothing is sticking to it, this will prevent the Instant Pot from giving you a “burn” message.
  2. Add the crushed tomatoes, maple syrup, and cauliflower florets. Secure the lid and close the vent to Sealing. Press the Pressure Cook button and adjust the time to 2 minutes. The Instant Pot will take about 10 minutes to come to pressure, then cook under pressure for 2 minutes.
  3. Once the program is finished and you have heard the beeps, wait 1 minute and release the pressure. Stir in the non-dairy yogurt and stir to combine.
  4. Serve hot with rice, naan, or tofu, and top with fresh parsley and roasted cashews.


For a spicier curry, increase the ground chili to 1 teaspoon.

If your diced tomatoes don’t have much juice, add 1/2 cup of water.


  • Serving Size: 1
  • Calories: 196
  • Sugar: 20.4g
  • Fat: 3.8g
  • Carbohydrates: 35.1g
  • Fiber: 12.5g
  • Protein: 9.6g