(Vegan) Easy Healthier Sweet Potato Tikka Masala

August 1, 2016

(Vegan) Easy Healthier Sweet Potato Tikka Masala

The Chickpea Tikka Masala recipe I posted earlier this year is truly one of my all-time favorite meals (and yours too btw — seriously, you guys LUV that recipe.)
It’s the perfect balance of spicy, savory, and satisfying. It’s vegan without trying and without pretense.
It’s just awesome. Period.
This Sweet Potato Tikka Masala takes that idea and adds an awesome spin to it. All the classic flavors from that curry show up here, but we’re adding roasted sweet potatoes and sweet peas to bring out a sweet creaminess and a smoky flavor that is legit beyond measure.

(Vegan) Easy Healthier Sweet Potato Tikka Masala

This is one of those recipes that you make once, and then you make twice, and then suddenly a week has gone by and you’ve really only made that one same recipe which can only mean two things: (1) you’re a boring person who makes the same recipe over and over again; OR (2) you’re the coolest human being ever because you know which recipes are worth your time.

(Vegan) Easy Healthier Sweet Potato Tikka Masala

This recipe is too good not to make, like I know for a fact that you’re going to love it just as much as I do at first spoonful.
Actually it’s going to be love at first spoonful.
It’s delicious, nutritious, quick, simple, comfort food. So yeah: AWESOME.

(Vegan) Easy Healthier Sweet Potato Tikka Masala

A truly awesome recipe that is not only an alternative to Chicken Tikka Masala, but a great dish in its own right.
If you ever had any doubts about vegan meals, this Sweet Potato Tikka Masala is going to change your mind once and for all.

(Vegan) Easy Healthier Sweet Potato Tikka Masala

(Vegan) Easy Healthier Sweet Potato Tikka Masala                                                                Print this recipe!

Serves 6

2 medium sweet potatoes (or 1 large), peeled and cubed
1 medium white potato, peeled and cubed
3 tablespoons olive oil, divided
1 teaspoon fine grain salt
1 large onion, finely chopped
2 garlic cloves, minced
1 2-inch piece fresh ginger, peeled and minced
1 tablespoon Garam Masala
2 teaspoons ground cumin
2 teaspoons ground coriander
2 teaspoons paprika
1 teaspoon turmeric
½ teaspoon cayenne pepper
2 cans (14.5 oz 410 gr) diced tomatoes
1 can (15 oz / 425 gr) chickpeas, drained and rinsed
1 can (15 oz / 425 gr) sweet peas, drained and rinsed
1 can (13.5 oz / 400 gr) full-fat coconut milk (I used BPA-free Natural Value)
1 teaspoon fine grain salt
1 teaspoon arrowroot powder (or cornstarch)
Ground black pepper to taste

Chopped fresh cilantro


Preheat oven to 425°F (215°C) and place a rack in the middle.
Line a baking sheet with parchment paper and spread sweet potato and white potato cubes on a single layer. Drizzle with 1 tablespoon of olive oil and sprinkle with salt.
Roast for 15 minutes or until tender and gold, tossing halfway through.
Remove from the oven and set aside.
Heat the remaining 2 tablespoons of olive oil in a large saucepan over medium-high heat.
Add onion and a pinch of salt and sauté until translucent, about 6 minutes.
Add garlic and sauté for 1 more minute.
Add ginger and spices and sauté for 30 seconds, until fragrant.
Add diced tomatoes. Bring to a boil, lower to a simmer, and cook for 15 minutes.
Remove from the heat and puree with an immersion blender until smooth, or alternately puree in a blender (this is optional but makes the gravy much creamier.)
Add roasted sweet potatoes potatoes, chickpeas, and sweet peas. Stir in coconut milk and cook for further 5 minutes.
In the meantime in a small bowl whisk arrowroot (or cornstarch) with 2 tablespoons of water. Stir in the sweet potato mixture and cook for 5 more minutes or until the gravy has thickened.
Take a taste and adjust seasoning if needed.
Remove from the heat, sprinkle with chopped fresh cilantro and serve.

Nutrition facts

One serving yields 405 calories, 20 grams of fat, 51 grams of carbs, and 10 grams of protein.


  1. SEHR LECKER schaut das aus
    und jetzt habe ICH HUNGER
    wünsche noch einen schönen TAG
    bis bald die BIRGIT aus TIROL

  2. Hi this looks amazing! Can you freeze this?

    1. Absolutely! I froze some leftovers, and it tasted great after thawing and reheating weeks later.

    2. Thank you I am definately going to give this a try!

  3. Do you think this could be made in a crockpot
    the worlds laziest cook

    1. Yes, you could definitely make this in a crockpot.
      Take my Crockpot Chicken Tikka Masala recipe (there's a link in the side bar), swap the chicken for the sweet potatoes, chickpeas, etc., and set it on low for 4 to 6 hours (or until the sweet potatoes are cooked through). It should work!
      If you do try it, please report back :)

  4. I am concerned with the 20 grams of fat per serving-is that really a healthy amount for a meal? Everything else seems so on point, health wise.

    1. Don't be, it's good fat (olive oil and coconut milk). There's nothing to be worried about! :)

    2. I was soooo hoping you would say that. Thanks so much for your quick reply. Can't wait to try this and other recipes from your site!!

  5. It's dishes like this that make me realize sometimes one does not need meat at every meal. This looks so good and I agree that chickpea one is off da hook good. :)

  6. Love Tikka masala but never had a sweet potato one, looks delicious!!!

    1. It really is delish C, you should try it for yourself! :)

  7. This looks so good, I'm a massive fan of sweet potato so you had me in from the get-go haha!


  8. Cooked this last night. Changed the canned peas for frozen ones. Everyone thought it was delicious. A bit too labour intensive for a weeknight but it might become a sunday regular.

    1. You should cook a huge batch on Sunday to eat throughout the week :D

  9. i keep looking at all your tika masala recipes and I sooo want to try one, BUT I am alergic to tomatoes..... is there a way of getting around the tomatoes?....pumpkin or beets?.... I am just not sure what would go better? or if you have an alernative you use, instead of tomatoe products.... thank you...by the way I just happened on your site and love what I am seeing :)

  10. Hi, Mike. I was finally able to make this recipe today. I did make a few modifications, for example because we can't eat chickpeas or peas. That said, crikey, this is a wonderful recipe. Such a luscious blend of flavors and roasting the potatoes for a bit gives them just the right texture when added to the sauce. Thank you so much for making my cooking day. Cheers, Ardith