How to Make the Perfect Lentil and Pea Protein Tikka Masala
Indian · Medium · 50 min · 5 servings
This vegan tikka masala swaps paneer and chicken for a combination of hearty lentils and green peas simmered in an aromatic tomato-based sauce. It is creamy, complex, and delivers an impressive protein punch completely from plant sources.
Why this recipe works
This Lentil and Pea Protein Tikka Masala recipe has been crafted to deliver restaurant-quality results in your home kitchen. At just 50 minutes from start to finish, it fits perfectly into a busy schedule without sacrificing flavor. Each serving comes in at 430 calories with 25g of protein, making it a balanced choice for any meal.
What you will need
This recipe uses 6 simple ingredients that you can find at any grocery store:
- 1 cup brown lentils cooked
- 1.5 cups frozen green peas thawed
- 24 oz tomato puree
- 0.5 cup raw cashews soaked and blended
- 2 tbsp tikka masala spice blend
- 1 tbsp fresh ginger grated
Step by step instructions
Step 1: Build the Sauce Base
In a large deep skillet or pot, combine tomato puree, tikka masala spice blend, and grated ginger. Bring to a simmer over medium heat and cook for 10 minutes until the sauce darkens slightly and becomes deeply fragrant.
Step 2: Blend the Cashew Cream
Drain the soaked cashews and blend them with half a cup of fresh water until completely smooth and creamy. This cashew cream replaces heavy dairy cream and adds richness to the sauce.
Step 3: Combine and Simmer
Stir the blended cashew cream into the tomato sauce and mix until fully incorporated. Add the cooked brown lentils and thawed green peas. Simmer everything together on low heat for 20 minutes to fully develop the flavors.
Step 4: Serve Over Rice
Taste and adjust seasoning as needed. Serve the tikka masala hot over basmati rice or with warm naan bread. Garnish with fresh cilantro if desired for a beautiful presentation.
Easy substitutions
Missing an ingredient? Here are some swaps that work perfectly:
- raw cashews → full-fat oat cream for a nut-free creamy alternative
- frozen green peas → edamame for an even higher protein content in the dish
Common mistakes to avoid
Watch out for these pitfalls that can affect your results:
- Not soaking the cashews long enough before blending which results in a grainy sauce rather than a silky smooth cream
- Rushing the simmering step and not allowing enough time for the spices to fully bloom and meld into the sauce
Nutrition facts
Per serving: 430 calories, 25g protein, 54g carbs, 13g fat, 15g fiber.
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