If you think Indian takeout is off-limits while you’re eating for your gut, I’ve got good news: this Not-Too-Spicy Tikka Masala proves otherwise.

Here’s the thing—tikka masala isn’t the problem. It’s one of the most-ordered Indian dishes in America for a reason: rich, warming, and deeply satisfying (and full of polyphenols from the spices).

The trouble is the usual tomato base, because the lectins in tomatoes hide in the peels and seeds. So I made a couple of simple swaps to defang them.

Instead of raw tomatoes, my version leans on concentrated tomato paste—all that deep, classic curry flavor from the pulp, without the lectin-loaded skins and seeds.

Then I use cauliflower where a higher-lectin vegetable would normally go, and finish with full-fat coconut milk for body and creaminess. Add my favorite immune-boosting trio—turmeric, ginger, and garlic—and you’ve got a curry that feeds your gut buddies.

Best of all, it comes together in under 30 minutes. I make mine in the pressure cooker for convenience, but a regular pot on the stove works just as well. Spoon it over cauliflower rice or my Perfect Basmati Rice, and don’t skip the fresh lemon juice at the end—it brightens the whole dish and makes it taste like it simmered all day.

Ingredients

• 1 pound boneless, skinless pasture-raised chicken thighs or jackfruit
• 1½ teaspoons kosher salt, divided
• 1 tablespoon olive oil or perilla oil 
• 1 small yellow onion, minced
• 4 cloves garlic, minced
• 1 tablespoon fresh minced ginger (skip this if you’re sensitive to it, like many of my patients)
• 1½ tablespoons garam masala
• 1 teaspoon cayenne pepper (optional, for heat)
• 2 teaspoons cumin
• 1 tablespoon turmeric
• 1 teaspoon black pepper
• 1 tablespoon tomato paste
• 1 cup plain tomato puree
• 2 (13.6 oz) cans full-fat coconut milk
• 1 cup cauliflower florets
• 1 cup plain coconut or goat’s milk yogurt
• Juice of 1 lemon
• Cauliflower rice or pressure-cooked organic Basmati Rice from India, for serving

Instructions

1. Cut the chicken into bite-sized chunks and season with ½ teaspoon kosher salt. Set aside.
2. Add butter or oil to the Instant Pot, set to sauté, and heat. Add onion, garlic, ginger, garam masala, cayenne, cumin, black pepper and turmeric.
3. Cook, stirring frequently, until onion is soft and the mixture is very fragrant.
4. Add tomato paste and cook 1 more minute, stirring until well combined.
5. Add chicken and sauté until just browned, about 4 to 5 minutes.
6. Add tomato puree. Open the cans of coconut milk, carefully spoon out the thick cream, and set it aside.
7. Add ¾ cup of the thinner, watery “milk” from the coconut milk to the Instant Pot, along with the remaining salt.
8. Cover and cook on high pressure for 10 minutes, then quick-release.
9. Uncover and stir in the reserved coconut cream and cauliflower florets. Turn the Instant Pot to sauté and simmer until thickened, about 15 minutes.
10. Stir in the yogurt and lemon juice just before serving. Serve over cauliflower rice or Perfect Basmati Rice.