Cauliflower steaks
Thick slices of roasted cauliflower with a lemony tahini sauce and toasted pumpkin seeds.
- Hands-on
- 12 min
- Total time
45 min, show breakdown
- Prep 10 min
- Cook 30 min
- Clean up 5 min
- Pans
- 1
- Ingredients
- 10
- Cost/serving
- $1.92
Per serving
- Calories
- 286
- Protein
- 9.4 g
- Fiber
- 6.6 g
- Net carbs
- 9.9 g
- Fat
- 23 g
High in (% Daily Value per serving): Vitamin C 117%, Vitamin K 84%, Folate 35%, Magnesium 34%, Thiamin (B1) 27%, Vitamin B6 27%, Iron 23%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, vegan, dairy-free, egg-free, gluten-free, nut-free, soy-free.
Ingredients for 2
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400 g cauliflower, about ⅔ of a head
Same amount as: 14 oz, about ¾ head, about 3¾ cups.
1½ tbsp olive oil (20 g)
Same amount as: 20 mL.
1 tsp ground cumin (2.1 g)
Same amount as: 5 mL.
1 tsp paprika (2.3 g)
Same amount as: 5 mL.
2 tbsp tahini (30 g)
Same amount as: 30 mL.
1 tbsp lemon juice (15 g)
Same amount as: 15 mL, ¼ lemon squeezed from fresh lemons.
1 clove garlic, smashed (3 g)
Same amount as: 1 tsp fresh minced garlic, ½ tsp jarred minced garlic, ⅛ tsp garlic powder.
2 tbsp water (30 g)
Same amount as: 30 mL.
2 tbsp pumpkin seeds (pepitas) (16 g)
Same amount as: 30 mL.
2 tbsp fresh parsley (7.6 g)
Same amount as: 30 mL.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
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Healthier swaps
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Optional
Adds about 0 kcal per serving.
Quantities are for 2 servings. Two steaks fill half a sheet pan. For 4 servings use a whole pan.
Nutrition Facts
2 servings per recipe
Serving size 1 plate (264 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 286 | ||
| Total fat | 23 g | 30% | |
| Saturated fat | 3.5 g | 17% | |
| Cholesterol | 0 mg | 0% | |
| Sodium | 226 mg | 10% | |
| Total carbohydrate | 17 g | 6% | |
| Dietary fiber | 6.6 g | 24% | |
| Total sugars | 4.4 g | ||
| Net carbs† | 9.9 g | ||
| Protein | 9.4 g | 19% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 134 mg | 10% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 807 mg | 17% | |
| Vitamin A | 46 mcg | 5% | |
| Vitamin C | 105 mg | 117% | |
| Vitamin E | 2.2 mg | 15% | |
| Vitamin K | 101 mcg | 84% | |
| Thiamin (B1) | 0.32 mg | 27% | |
| Riboflavin (B2) | 0.23 mg | 17% | |
| Niacin (B3) | 2.5 mg | 15% | |
| Vitamin B6 | 0.46 mg | 27% | |
| Folate | 141 mcg | 35% | |
| Vitamin B12 | 0 mcg | 0% | |
| Magnesium | 141 mg | 34% | |
| Zinc | 2 mg | 18% | |
| Selenium | 7.5 mcg | 14% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Heat the oven to 220 °C / 425 °F. Line the sheet pan with parchment.
Pull off the outer leaves. Stand the cauliflower on its stem. Cut 2 slices from the middle, each 2.5 cm (1 in) thick. Break the rest into florets.
Lay the steaks and florets on the pan. Brush both sides with the oil. Sprinkle with cumin, paprika, salt and pepper.
Roast 15 minutes. Flip the steaks with the spatula. Roast 12–15 minutes more.
Done looks like: Browned edges. A knife slides into the stem without resistance. While it roasts, mince the garlic. Whisk the tahini, lemon juice, garlic and water in a small bowl with a pinch of salt.
Done looks like: Smooth and pourable, like thick cream. It seizes at first, then loosens as you whisk. Scatter the pumpkin seeds on the pan for the last 3 minutes. Chop the parsley.
Plate the steaks and florets. Drizzle with the tahini sauce. Top with seeds and parsley.
Equipment
Rimmed sheet pan (half sheet) $12–25
What to look for
- Heavy aluminum that does not warp in a hot oven
- Rim all the way round so juices stay in
Skip: Dark non-stick sheet pans; they burn the bottoms of vegetables.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
Silicone spatula $5–12
What to look for
- One-piece (no seam where the head meets the handle)
- Stiff enough to scrape, safe on non-stick
Skip: Wooden spatulas for non-stick pans; they work but do not scrape as cleanly.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Steaks fall apart | Slices cut too thin or not through the stem. | Cut from the center so each slice keeps a piece of stem. Keep them 2.5 cm (1 in) thick. |
| Tahini sauce thick and pasty | Tahini tightens when lemon hits it. | Keep whisking and add water 1 teaspoon at a time. |
| Pale and soft | Oven not hot enough, or pan crowded. | Preheat fully and leave space between pieces. |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.