# Paneer, Chickpea & Cauliflower Tikka Tray Bake

This is a convenient and delicious vegetarian tray bake featuring paneer, chickpeas, and cauliflower in a tikka curry sauce, served with rice and optional yogurt and mango chutney.

- Servings: 3 servings
- Total time: 35 min
- Cuisine: Indian
- Category: Soup
- Language: en

## Ingredients

- 0.5 head cauliflower
- 1 red onion
- 1 block paneer
- 1 tsp minced ginger & garlic
- 1 tsp chilli flakes
- 2 -3tbsp tikka paste
- 300 ml-400ml coconut milk
- 200 g chickpeas
- 200 g chopped tomatoes
- 1 packet microwavable rice
- 2 tbsp yogurt
- 1 tbsp mango chutney
- 1 tsp dried parsley
- drizzle vegetable oil

## Instructions

1. Preheat your oven to 200 degrees.
2. Chop up your cauliflower into florets, smaller than mentioned in the video.
3. Add the cauliflower to a baking dish along with diced red onion, cubed paneer, and chickpeas.
4. Add a drizzle of vegetable oil, minced ginger & garlic, chilli flakes, tikka paste, coconut milk, and chopped tomatoes.
5. Cover with foil and pop it into the oven for 15-20 minutes.
6. Remove from the oven, give everything a mix, and add a little more coconut milk or a splash of water if needed.
7. Remove the foil and pop back into the oven for 10-15 minutes or until the cauliflower is cooked and soft.
8. Remove from the oven and stir through your cooked microwavable rice.
9. Serve with yogurt, mango chutney (optional), and some dried parsley.

## Equipment

- baking dish
- foil

## Tips

- Chop cauliflower into smaller pieces for quicker cooking time.
- Save any coconut milk for reheating to keep it saucy.
- If freezing, keep rice and yogurt separate and re-add after defrosting and reheating.

## Source

- Original video: https://www.instagram.com/reel/DUQS6WsCvla/?igsh=MWdqZHMxM2xzd3JoMw==
- Recipe page: https://www.cliprecipe.com/recipe/51a93b94-926e-4d23-8c2f-877240804211
- Extracted: 2026-03-01

Extracted from the video by Clip Recipe (https://www.cliprecipe.com). Quantities and steps are as stated or shown in the video. Site guide for agents: https://www.cliprecipe.com/llms.txt