Vegan Tikka Masala
Per 1 serving · 433 g · 19 ingredients
of a 2,000 cal day
- Protein11g13% of calories
- Carbs30g36% of calories
- Fat19g51% of calories
- ✓ Cholesterol free
At a glance
One serving of Vegan Tikka Masala (433 g) has 310 calories, with 11 g of protein, 30 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (51% of calories). It is high in protein (21% DV), dietary fiber (36% DV) and Vitamin C (105% DV). Keep an eye on sodium and saturated fat, which provide 68% and 70% of the daily value.
High in
20%+ of the daily value
- Protein21%
- Dietary fiber36%
- Vitamin C105%
- Thiamine54%
- Vitamin B677%
- Folate (B9)28%
Good source of
10–19% of the daily value
- Vitamin K18%
- Riboflavin (B2)13%
- Niacin14%
- Choline16%
- Calcium13%
- Zinc17%
Watch
20%+ of the daily value
- Sodium68%
- Saturated fat70%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Coconut oil
¼ tbsp Ginger root
1 cloves, minced Garlic
¼ tsp, whole Cumin seed
¼ tsp Cilantro
¼ tsp Turmeric
⅛ tsp Paprika
¼ tsp Mustard seed
¼ tsp, whole Fennel seed- 🥄¼ tsp Salt
⅜ cup Tomatoes- 🥄¼ tsp Garam masala
¼ medium Red bell pepper
¼ head small Cauliflower
¼ medium Zucchini
½ tsp Lemon juice
¼ cup Coconut milk
½ cup Chickpeas- 1 tbsp Cilantro
Directions
- 1
Heat coconut oil in a large heavy-bottom pot or Dutch oven over medium-high heat.
- 2
Add ginger and garlic, reduce heat to medium, and stir frequently for about 3 minutes until fragrant and golden. Add cumin, coriander, turmeric, paprika, mustard seed, fennel seed, and salt, and toast lightly while stirring for 1-2 minutes.
- 3
Add diced tomatoes and cook for 2 more minutes until softened. Stir in coconut milk and bring to a simmer.
- 4
Add cauliflower, red bell pepper, and zucchini, stir, cover, and let simmer for 10-12 minutes on medium-low heat until cauliflower is just tender.
- 5
Taste and add a squeeze of lemon juice. Adjust salt and add cayenne if desired.
- 6
Gently fold in chickpeas, stirring to warm through. Top with fresh cilantro and enjoy!
Vitamins & minerals
Amounts for 1 serving (433 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 81 μg | 9% |
| Vitamin C | 94 mg | 105% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 22 μg | 18% |
| Thiamine | 1 mg | 54% |
| Riboflavin (B2) | 0.2 mg | 13% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 1 mg | 77% |
| Folate (B9) | 111 μg | 28% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 88 mg | 16% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 129 mg | 13% |
| Iron | 5 mg | 67% |
| Potassium | 930 mg | 20% |
| Magnesium | 100 mg | 24% |
| Phosphorus | 239 mg | 34% |
| Zinc | 2 mg | 17% |
| Copper | 0.4 mg | 48% |
| Manganese | 2 mg | 83% |
| Selenium | 5 μg | 9% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 8 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 891 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 5 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 2,283 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 310 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 59minWalking (3.5 mph)
- 37minCycling (moderate)
- 26minRunning (6 mph)
- 44minSwimming laps
Common questions
How many calories are in Vegan Tikka Masala?
One serving of Vegan Tikka Masala (1 serving) has 310 calories, which works out to 72 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Vegan Tikka Masala high in protein?
It provides a solid 11 g of protein per serving (21% of the 50 g daily value), but protein supplies only 13% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Vegan Tikka Masala keto-friendly?
It is hard to fit into a strict keto diet. One serving has 20 g of net carbs and 36% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegan Tikka Masala?
1554 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vegan Tikka Masala?
6.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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