Go Back
+ servings
Instant Pot Cauliflower Tikka Masala

Instant Pot Cauliflower Tikka Masala

Full of Plants
30-minute Instant Pot cauliflower curry! Perfectly spiced, incredibly easy to make, and super creamy!
4.37 from 46 votes
Prep Time 10 mins
Cook Time 12 mins
Course Main Course
Cuisine Indian
Servings 4
Calories 196 kcal


  • 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
  • 1 tbsp maple syrup
  • 1 small cauliflower head cut into florets (about 4 cups florets)
  • 1/2 cup non-dairy yogurt (or cashew cream)
  • optional toppings: fresh parsley roasted cashews


  • 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.
  • 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.
  • 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.
  • 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 a lot of juice, add 1/2 cup of water.
Do not cut your cauliflower florets too small or it will be overcooked.


Serving: 1gCalories: 196kcalCarbohydrates: 35.1gProtein: 9.6gFat: 3.8gFiber: 12.5gSugar: 20.4g
DID YOU MAKE THIS RECIPE? Tag @fullofplants on Instagram and hashtag it #fullofplants