Cauliflower Steak (Low-calorie, Vegan, Gluten-free)

When my friend Himani shared her pic of Cauliflower Steak, I could not help but slot it for trying immediately. This low calorie, vegan, gluten-free dish was just what I needed to keep to my diet while still enjoying delicious food.

I generally like cauliflower, and this hearty, filling, and delicious Cauliflower Steak is one more way that I can enjoy this vegetable. It was so easy to make and so delicious that I am kicking myself for not trying it earlier. 🙂 Anyway, what’s done is done and now it is going to become a regular dish on my menu.

Tips to Make a Good Cauliflower Steak

• Choose a cauliflower that is absolutely fresh and firm; as in it should be white and the florets should form tight clusters. Only then will you be able to slice the cauliflower.
• Mind you, you will get only a few whole “steaks” or slices from a large cauliflower. This is because when you slice the cauliflower, some of it will disintegrate into florets. I got 4 x 1″ steaks from a cauliflower that weighed 500 gms.
• You can bake the florets just the way you do the whole slices or “steaks”, or then save them to use in Vegetable Pulav or Alu Gobi. If you choose to use only the whole cauliflower steaks, then use just 3/4 tbsp olive oil
• You can use a mix of spices that suits your palate. I used red chilli powder, turmeric powder (for colour), pepper powder, and salt; all of which I mixed in some Olive Oil.
• Bake the cauliflower steak just till the edges start to caramalise, and you will have a soft and succulent steaks.
• You can serve the steaks with Chimichurri (or the Indian Coriander Chutney), mashed potatoes, or Hummus.

Other Cauliflower-based Recipes

• Aloo Gobi | The Punjabi Cauliflower and Potato Curry
• Cauliflower Fry | Phool Gobi ki Sabzi | Cauliflower Kura
• Alu Phool Kopir Dalna (Bengali Potato and Cauliflower Curry)

How to Make Cauliflower Steaks

1. {Optional} Prepping the Cauliflower 
   1. Dip a whole large cauliflower (500 gms) in some salt water for about 10 mins. I use room temperature water. We do this in India to get rid of any worms that are sometimes deep inside a cauliflower. 
   2. Let the cauliflower air-dry for 30 minutes.
      
      
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2. Getting the Oven and Baking Tray Ready
   1. Preheat the oven to 175C.
   2. Line a baking tray with parchment paper.
3. Making the Marinade
   1. In a cup mix together 1.5 tbsp olive oil, 1/4 tsp chilli powder, 1/4 tsp pepper powder, 1/8 tsp turmeric powder, and some salt.
   2. Mix well. 
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4. Carving out the steaks
   1. Using a sharp, large knife cut the cauliflower in half.
   2. Slice into 1″ thick slices. Note: I got just 4 x 1″ cauliflower steaks and the rest of the cauliflower disintegrated into florets which I baked on a separate batch as my oven is small.
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5. Baking the Cauliflower Steaks
   1. Place the steaks and florets on the lined baking tray.
   2. Using a pastry brush, lightly smear the olive oil mix onto the cauliflower.
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   3. Bake the cauliflower steaks and florets at 175C for about 15 minutes or till they start to brown a bit around the edges.
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   4. Take the baking tray out and gently flip each steak over.
   5. {Optional} If you have any leftover olive oil mix, brush the flip side of the cauliflower steaks with them.
   6. Bake for another 10 minutes.
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6. Serving Suggestions
   1. Serve warm cauliflower steaks with:
      1. By themselves as  light meal.
      2. As a filling meal on a bed of Hummus or Mashed Potatoes.
      3. As a side-dish with Coriander Chutney, Chimichurri, or Dahiwali Pudina Chutney

Recipe for Roasted Cauliflower Steak

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Roasted Cauliflower Steak

Aruna

Roasted Cauliflower Steak is a wholesome and hearty dish that can served as a side by itself or with Chimichurri (or Indian Coriander Chutney). If you want to make a meal of it, serve it on a bed of Hummus or Mashed potatoes. The variations are endless.

Low-calorie, vegan, and gluten-free to boot, it is a great dish to include in your meal; especially if you want to keep it light.

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Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Course Accompaniment, Dinner, Lunch, Side

Cuisine Gluten Free, Low Calorie, Vegan, Vegetarian

Servings 3 People

Calories 105 kcal

Equipment

• Baking Tray
• Parchment Paper to line the tray
• Pastry Brush (Optional)
• Small Bowl

Ingredients

  

1x2x3x

• 1/2 Kg Cauliflower
• 1.5 tbsp Olive Oil
• 1/4 tsp Red Chilli Powder
• 1/4 tsp Pepper Powder
• 1/4 tsp Turmeric Powder
• Salt to Taste

Instructions

 

{Optional} Prepping the Cauliflower

• Dip a whole large cauliflower (500 gms) in some salt water for about 10 mins. I use room temperature water.

  Note: We do this in India to get rid of any worms that are sometimes deep inside a cauliflower.
• Let the cauliflower air-dry for 30 minutes.

Getting the Oven and Baking Tray Ready

• Preheat the oven to 175C.
• Line a baking tray with parchment paper.

Making the Olive Oil Mix

• In a cup, mix together 1.5 tbsp olive oil, 1/4 tsp chilli powder, 1/4 tsp pepper powder, 1/8 tsp turmeric powder, and some salt.
• Mix well.
• Carving out the steaks
• Using a sharp, large knife cut the cauliflower in half.
• Slice into 1″ thick slices. Note: I got just 3 x 1″ thick cauliflower steaks and the rest disintegrated into florets.

  Note: I baked the florets separately as my oven is a small one.

Baking the Cauliflower Steaks

• Place the steaks on the lined baking tray.

  Note: If you have space, add the florets to the same tray or then bake them as a separate batch.
• Brush the olive oil mix onto the exposed surface of the steak.
• Bake the cauliflower steaks at 175C for about 15 minutes.
• Take the baking tray out and gently flip each steak over. Do the same for florets as well.
• If you have any leftover olive oil mix, brush the flip side of the cauliflower steaks with them.
• Bake for another 10 minutes.

Serving Suggestions

• Serve warm cauliflower steaks:
• As light meal by themselves .
• As a filling meal on a bed of Hummus or Mashed Potatoes.
• As a side-dish with Coriander Chutney, Chimichurri, or Dahiwali Pudina Chutney

Nutrition

Calories: 105 kcalCarbohydrates: 9 gProtein: 3 gFat: 8 gSaturated Fat: 1 gPolyunsaturated Fat: 1 gMonounsaturated Fat: 5 gSodium: 247 mgPotassium: 509 mgFiber: 3 gSugar: 3 gVitamin A: 119 IUVitamin C: 81 mgCalcium: 38 mgIron: 1 mg

Keyword Cauliflower Steak, Roasted Cauliflower Steak

Tried this recipe?Do let me know how you liked it @aahaaram or tag #aahaaram!