Cauliflower steaks are not just a vegetarian alternative—they are a delightful, savory dish that will leave you craving more. This recipe transforms a simple cauliflower into a gourmet meal with a crispy, golden exterior and a rich, flavorful filling. Whether you’re seeking a healthier dinner option or just want to enjoy the rich flavors of roasted vegetables, these cauliflower steaks are perfect for any occasion. Let’s dive into the recipe that promises to be your new go-to dinner favorite!
Ingredients
For the Cauliflower Steaks:
- Cauliflower: 1 large head, washed and sliced into thick steaks
- Olive oil: ~1/4 cup (60 ml)
- Salt: 1 teaspoon
- Black pepper: A pinch
- Paprika: 1 teaspoon
- Garlic powder: 1 teaspoon
- Grated Parmesan cheese: ~3 tablespoons (20 g)
For the Filling:
- Onion: 1 medium, finely chopped
- Carrot: 1 medium, grated
- Olive oil: 3 tablespoons (45 ml)
- Salt: 1/2 teaspoon
- Black pepper: A pinch
- Garlic powder: 1 teaspoon
- Dried parsley: 1 teaspoon
- Tuna (optional): 1 can (80 g), drained
- Grated mozzarella cheese: 100 g (3.5 oz)
- Chopped parsley (optional): For garnish
Instructions
Step 1: Prepare the Cauliflower Steaks
- Wash and Slice: Start by washing the cauliflower thoroughly. Remove the outer leaves and cut the cauliflower into thick slices, about 1-inch thick, to form “steaks.” Some smaller florets may fall apart; you can roast these alongside the steaks.
- Season the Cauliflower: In a small bowl, mix the olive oil, salt, black pepper, paprika, garlic powder, and grated Parmesan cheese. Brush this mixture generously over both sides of the cauliflower steaks, ensuring each piece is well-coated.
- Roast the Cauliflower: Preheat your oven to 180°C (350°F). Place the seasoned cauliflower steaks on a baking sheet lined with parchment paper. Roast in the preheated oven for 25-35 minutes, or until the cauliflower is tender and the edges are golden brown.
Step 2: Prepare the Filling
- Sauté the Vegetables: While the cauliflower is roasting, heat olive oil in a skillet over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes.
- Add the Carrot: Grate the carrot and add it to the skillet with the onions. Continue to sauté, stirring frequently.
- Season the Filling: Sprinkle in the salt, black pepper, garlic powder, and dried parsley. Cook the mixture on low heat for another 5-7 minutes until the carrots are softened and the flavors are well combined.
- Optional Tuna Addition: If using, add the drained tuna to the mixture and stir well to incorporate. Cook for an additional 2 minutes to heat through.
Step 3: Assemble and Finish the Dish
- Layer the Filling: Remove the roasted cauliflower steaks from the oven. Spoon the onion and carrot filling evenly over each cauliflower steak.
- Add the Cheese: Sprinkle the grated mozzarella cheese generously over the filling. Return the cauliflower steaks to the oven and bake for an additional 5-10 minutes, or until the cheese is melted and bubbly with a golden crust.
- Garnish and Serve: Remove the cauliflower steaks from the oven and, if desired, sprinkle with freshly chopped parsley for a burst of color and freshness. Serve hot.
Nutrition Information
- Serving Size: 1 cauliflower steak with filling
- Servings: 4
- Calories: 280
- Total Fat: 20g
- Saturated Fat: 6g
- Cholesterol: 25mg
- Sodium: 750mg
- Total Carbohydrates: 15g
- Dietary Fiber: 5g
- Sugars: 4g
- Protein: 10g
Tips for Customizing Your Cauliflower Steaks
- Experiment with Different Cheeses: Swap Parmesan for other cheeses like cheddar, gouda, or even feta for a different flavor profile.
- Boost the Veggies: Feel free to add other vegetables to the filling, such as diced zucchini, broccoli florets, or peas for added nutrients and texture.
- Make Ahead: Prepare the roasted cauliflower steaks in advance and store them in the refrigerator. When ready to serve, reheat in the oven until warm and crisp.
Conclusion
These Cauliflower Steaks are a fantastic, healthy alternative to traditional meat dishes, offering a satisfying blend of textures and flavors. The combination of crispy roasted cauliflower, savory onion and carrot filling, and gooey melted mozzarella makes this dish a true winner. Whether you’re serving it as a main course or a hearty side, this recipe is sure to impress. Enjoy this delightful and wholesome meal that’s as nourishing as it is delicious. Bon appétit!
