Tasty cauliflower steak recipes – light vegetarian lunch and dinner ideas
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Cauliflower is an affordable, delicious and extremely healthy vegetable. If you are one of those people who do not like the taste of raw cauliflower then you should try a cauliflower soup or roasted cauliflower with cheddar. We have selected some delicious cauliflower steak recipes which are prepared quickly and easily and are a great option for a light vegetarian meal for lunch or dinner.
What are the health benefits of cauliflower? It belongs to cruciferous vegetables along with broccoli, white cabbage and Brussels sprouts. A large number of studies indicate cruciferous vegetables as a source of natural antioxidants, due to the high content of vitamins, carotenoids, fibers, soluble sugars, minerals and phenolic compounds. Cauliflower contains a large number of substances that have anti-inflammatory, anti-carcinogenic properties, protects against diseases of the cardiovascular system, improves brain function and even prevents excess weight. It contains very few calories – only 30 calories per 100 g of product but in terms of nutrients it surpasses all other types of cabbage. Cauliflower contains vitamin C, vitamin A, B vitamins, etc. In addition, it is rich in calcium, magnesium, phosphorus, iron, sodium, potassium and other elements, protein and healthy carbohydrates.
Cauliflower steak recipes – basic tips for beginners
Cauliflower is low in calories and can be used as a dietary dish. It can be served as a main course or as a side dish to meat and vegetable dishes. Cauliflower steak recipes come in a wide variety of flavors and this method of cooking preserves all the beneficial nutrients in the product. This vegetable has a neutral flavor and you can use any of your favorite spices and flavors – paprika, cumin, coriander, garlic powder, cayenne pepper, curry powder, turmeric, garam masala, etc.
If you have never tried cauliflower steak recipes before, here are some simple tips to follow:
- With a large chef’s knife, cut off the leaves and trim the bottom of the stem. Be careful to keep the core intact.
- Cut the cauliflower head through the middle so that the florets stay together.
- Cut slices about 1 1/2-inch (2-2,5 cm) thick. Excess florets can be used for soups, risotto, casserole dishes, etc.
- Cauliflower steaks are cooked best in two steps. The first step is to steam them and then roast or grill the steaks.
Roasted cauliflower steaks – basic recipe
Ingredients:
2 heads cauliflower, about 2 pounds (908g) each
1 teaspoon salt
½ teaspoon black pepper
½ teaspoon garlic powder
½ teaspoon paprika
¼ cup (60ml) olive oil
1 teaspoon parsley, chopped
Instructions:
Preheat oven to 500ºF (260C) and line a rimmed baking sheet with parchment paper.
Remove the leaves and trim the stem of the cauliflower.
Cut the cauliflower in half through the center and then cut two 1 1/2-inch (2 – 2,5 cm) thick steak from each half.
Arrange the cauliflower steaks on the baking sheet.
Drizzle olive oil on both sides of each steak.
Mix together salt, pepper, garlic powder, and paprika in a small bowl and season the stakes on both sides.
Cover the baking sheet with foil and bake for 5 minutes. Remove the foil and roast for another10 minutes.
Flip the cauliflower steaks and roast for about 6 to 8 minutes until a golden brown crust forms on both sides.
Transfer cauliflower steaks to a serving plate and sprinkle with parsley.
Spicy cauliflower steak with Parmesan cheese
Ingredients:
1 large head cauliflower
2 tablespoons olive oil
2 tablespoons Cajun seasoning
1 teaspoon salt
2 tablespoons Parmesan cheese
Chopped parsley, for topping
Instructions:
Preheat oven to 425 F (220 C) and line a baking sheet with parchment paper.
Remove green leaves from the head of cauliflower and trim the bottom.
Cut out 1-inch (2,5 cm) thick steaks and reserve the remaining florets for other meal.
Arrange the steaks on the prepared sheet pan.
In a small bowl mix together olive oil, Cajun seasoning and salt.
Coat the steaks with olive oil and seasoning on both sides. Be careful when flipping to coat so they don’t fall apart
Place in the pre-heated oven and cook for about 10 minutes until slightly soft.
Flip and cook for another 5-10 minutes.
Remove from the oven, sprinkle with Parmesan cheese and return to the oven.
Cook for another 5 minutes or until soft.
Sprinkle with parsley before serving.
Cauliflower steaks with labneh
Ingredients:
For the steaks:
2 small cauliflower heads, halved and leaves trimmed
¼ cup vegetable stock
2 tablespoons unsalted butter, melted
½ teaspoon granulated sugar
Pinch of red pepper flakes
Salt, to taste
For the grated tomatoes:
2 ripe tomatoes, halved
1 tablespoon olive oil
1 garlic clove, finely grated
Pinch of cumin seeds
Salt, to taste
For the lemon butter:
2 tablespoons unsalted butter, melted
1 tablespoon minced preserved lemon
1 teaspoon almond flour
For Serving:
1 cup labneh
4 teaspoons za’atar
Toasted slivered almonds, for garnish
Chopped parsley, for garnish
Flaky sea salt, for garnish
Directions:
Preheat oven to 425 F (220 C) and line a baking sheet with parchment paper.
Cut out the cauliflower stakes and arrange them on the baking sheet.
Drizzle with the vegetable stock and melted butter.
Season with sugar, red pepper flakes and salt on both sides.
Cover with foil and roast until just tender.
In the meantime, grate the tomatoes in a medium bowl, discarding the skin. Add 1 tablespoon olive oil, the grated garlic, cumin seeds and salt.
In a small bowl, stir together all the lemon butter ingredients – 2 tablespoons melted unsalted butter, 1 tablespoon minced preserved lemon and 1 teaspoon almond flour.
Heat a large cast iron pan (or grill). Rub the cauliflower steaks with the lemon butter and grill for 5-7 minutes until lightly charred.
Divide the labneh equally on the serving plates and sprinkle with za’atar and place a cauliflower steak on top. Top with the grated tomatoes, toasted almonds, chopped parsley and flaky sea salt.
Miso glazed cauliflower steak
Ingredients:
For the glaze:
1 clove garlic
5 g fresh ginger
1 tbsp miso paste
1 tbsp light soy sauce
1 tbsp tahini
1 lemon
2 tbsp honey
100 g unsalted butter melted
2 large cauliflowers
For the finish:
1 tbsp sesame seeds, toasted
2 spring onions, finely sliced
1 tbsp sesame oil
Directions:
Preheat a griddle pan or the barbecue. It must be hot.
Slice the cauliflower into thick slices.
Mince the garlic and ginger to a paste and transfer to a bowl. Add the miso paste, soy sauce and tahini. Add the lemon zest and half of the juice to the bowl with the honey and the melted butter. Whisk everything together to combine.
Brush the cauliflower slices with the miso mixture and place them onto a medium heat over the grill (griddle pan). Cook for 15 minutes, turning every minute and brushing on more glaze.
When the cauliflower is cooked, transfer the slices to a big platter.
Finish by scattering over the toasted sesame seeds, sliced spring onions and drizzling over the sesame oil.
Cauliflower steaks with fried eggs and sweet potato hash
Ingredients:
1 small head cauliflower
½ tsp each of sweet paprika, granulated garlic, onion powder, ground coriander, dried dill
2-3 tbsp olive oil
1 sweet potato
3 scallions
½ teaspoon red chili flakes, optional
2 roasted red peppers
3 or 4 sprigs fresh flat-leaf parsley
4 eggs
Salt and black pepper, to taste
Instructions:
Cut the leaves of the cauliflower.
Cut two thick slices from the center of the cauliflower and reserve the remaining florets for the hash.
Mix the spices in a small bowl and set aside.
Rub each steak with 1 teaspoon oil and season with salt and pepper.
Heat 1 tablespoon of oil in a large pan over medium heat. Add the cauliflower steaks and cook for 8 to 10 minutes, turning once, until browned and just tender.
Season one side of the cauliflower slice with the dry spices and cook , spiced side down until fragrant, 1 to 2 minutes. Repeat with the other side and transfer the steaks to a plate.
In the meanwhile, prepare the vegetables for the hash. Peel the sweet potato and cut it into small cubes. Cut the remaining cauliflower florets into small pieces, discarding the thick stalks. Slice the scallions thinly.
In the same pan warm 1 tablespoon oil over medium-high heat. Add the sweet potato, scallions, chopped cauliflower and chili flakes to taste. Season with salt and pepper and cook, stirring occasionally, until the vegetables are lightly charred and the sweet potato is tender.
Scrape off any seeds from the roasted red peppers and slice them thinly. Chop the parsley. Add pepper to the hash and cook over medium-high heat for about 1 minute.
Remove from the heat, stir in the parsley, and season with salt and pepper to taste.
In a medium frying pan warm 2 teaspoons oil over medium heat. Crack the eggs into the pan and season with salt and pepper. Cook for 2-3 minutes until whites have set and the yolks are slightly runny.
To serve, transfer the cauliflower steaks to individual plates, add 2 eggs to each plate, and then add the sweet potato hash.
Cauliflower steaks with spicy Romesco sauce
Ingredients:
1 large head cauliflower
1 12 ounce jar roasted red peppers, drained
1/2 cup raw almonds
1/4 cup crushed tomatoes from a can
1/4 cup flat leaf parsley
1-2 teaspoons harissa paste
1 lemon, juiced
1/4 cup extra virgin olive oil
1 teaspoon salt
1/2 teaspoon black pepper
1/2 cup chopped pitted kalamata olives
Instructions:
Preheat the oven to 425 degrees F (220 C).
Slice the cauliflower into steaks, cutting through the center.
Arrange the slices on a rimmed baking sheet, drizzle with 1 tablespoon avocado oil, season with salt and pepper and roast for 10 minutes. Flip and roast for another 10 minutes until caramelized and crispy.
In the meantime place the red peppers, almonds, crushed tomatoes, parsley, harissa paste, lemon juice, salt and pepper in a blender or food processor and blend until smooth. Add the olive oil and process until the mixture is thick and emulsified. Taste and adjust seasoning, if necessary.
Place a generous serving of sauce on the bottom of a plate and arrange the cauliflower steak on top. Decorate with chopped olives. Garnish with parsley.
Cauliflower steak with pepper and mushroom sauce
Ingredients:
1 head cauliflower, leaves and stem trimmed
4 garlic cloves, peeled and smashed
2 cups vegetable stock
1 cup dry white wine
2 bay leaves
1/2 tsp sea salt
For the sauce:
3/4 lb mushrooms, thinly sliced
1/4 cup shallots, minced
1/4 cup brandy
sea salt, to taste
2 cups stock
1/2 tbsp oil
1/2 tbsp butter
For finish:
2 tbsp black peppercorns, crushed
1 tbsp oil
1 tbsp butter
Directions:
Preheat the oven to 350°F (175°C).
Cut the cauliflower in half through the middle. Cut 1 1/2 inch thick slices from each half.
In a baking dish, mix together the garlic, stock, wine, bay leaves and salt.
Place the cauliflower into the liquid and cover tightly with foil. Transfer to the oven and bake for approximately 20 minutes or until a knife goes in somewhat easily into the steak. Make sure that the cauliflower is cooked through, but still a bit firm.
Meanwhile, prepare the sauce. Heat a large frying pan over medium-high heat. Add the oil and butter, then add the shallots. Cook until the shallot starts to brown, about 2 or 3 minutes. Add the mushrooms and season with a pinch of salt. Cook the mushrooms until they start to brown, about 10 to 15 minutes. Add the brandy and let cook for a minute or until most of brandy has evaporated. Add the stock, turn down the heat and let simmer while you finish the cauliflower steaks.
Remove the steaks from the liquid in the pan and place them onto a plate lined with paper towel. Crush the peppercorns on a cutting board and place the cauliflower into the crushed peppercorns. Gently press, flip and repeat on the other side. Heat a large fry pan over medium heat, add the oil and butter and gently transfer the cauliflower into the pan. Cook for about 4 to 6 minutes, or until golden brown on each side. When done, set aside while you finish the sauce.
To finish the sauce, taste for seasoning, adjust salt, if needed and add the slurry. Stir until you reach a nice sauce-like consistency.
To serve, place a steak onto a plate and spoon over the hot sauce.