Whether you’re a seasoned vegan or looking to incorporate more plant-based meals into your diet, cauliflower steaks are a fantastic addition to your dinner menu.
Estimated reading time: 4 minutes
- What is a Cauliflower Steak?
- Ingredients You’ll Need
- How To Make Vegan Steak
- Cut the Steak:
- Serving Suggestion
- Cauliflower Steak Recipe
What is a Cauliflower Steak?
A cauliflower steak is a thick slice of cauliflower, cut from the centre of the head, that holds together as a “steak.” It becomes tender yet firm when cooked, making it a hearty main course or side dish. These steaks can be grilled, roasted, pan-fried, and seasoned in endless ways.
Cauliflower steaks are a delightful plant-based dish that tastes delicious and is a visual treat.
- Health Benefits : Cauliflower is low in calories but packed with nutrients. It is also rich in antioxidants and compounds like glucosinolates and isothiocyanates, which may help reduce inflammation and protect against certain diseases.
- Sustainability : Opting for a cauliflower steak instead of a traditional meat steak significantly reduces your carbon footprint. Cauliflower production requires fewer resources, such as water and land, than livestock farming.
Reasons to LOVE Cauliflower Steak
- plant-based steak
- meal prep friendly
- easy to customize
- wholesome and filling
- it’s gluten and nut-free
- contains minimal fat and calories
- does not require elaborate cooking
Ingredients You’ll Need
- Whole Cauliflower head cut into steaks.
- Seasoning of smoked paprika, cumin powder, salt, coriander powder
- Ginger Garlic Paste or garlic powder
- Olive Oil to marinate and cook.
How To Make Vegan Steak
Cut the Steak:
- Remove the outer leaves from the cauliflower head and trim the stem slightly, ensuring the core remains intact. This will help hold the steaks together.
- Place the cauliflower head on a cutting board and slice it vertically into 1-inch-thick slabs.
- You should get 2-3 intact “steaks” from one head, with the rest breaking into florets (save these for other cauliflower recipes).
Marinate Steaks:
- Combine olive oil, ginger garlic paste, spices and salt.
- Rub this marinate nicely all over the cauliflower steaks.
- Feel free to add your favourite spices or herbs to customize the flavour.
Grilling Steaks:
- Pan-Searing : Heat a large skillet over medium heat with a little oil. Cook the steaks for 4 – 6 minutes per side, pressing gently to ensure even browning.
- Grilling : Place the steaks on a hot grill and cook for 5 -7 minutes per side until grill marks appear and the cauliflower is tender.
Serving Suggestion
Vegan Cauliflower Steaks can be paired with various sides and accompaniments for a satisfying meal.
Here are some serving ideas:
- With Grains : Serve your steak over quinoa fried rice , couscous salad , or farro/bulgur wheat for a wholesome vegan meal.
- Salad Pairing : Pair the steak with a fresh green salad or a tangy cabbage coleslaw .
- Mashed Potatoes : A classic comfort food pairing, creamy mashed potatoes complement the vegan steak’s texture beautifully.
- Flatbread or Wrap : Use the cauliflower steak as a filling for a vegan wrap or sandwich, adding greens and your favourite condiments.
- Here are some vegan sauces to complement your dish – Chimichurri , Greek Cucumber Sauce , Basil Pesto , Spicy Tomato Sauce , Avocado Hummus , or Garlic Yogurt Sauce .
More Cauliflower Recipes
- Cauliflower Soup
- Cauliflower Rice
- Cauliflower Curry
- Vegan Mashed Cauliflower
- Tandoori Cauliflower Tikka
Ingredients
- ▢ 1 whole cauliflower, cut into steaks
- ▢ 1 teaspoon ginger garlic paste ( get recipe )
- ▢ 1 teaspoon cumin powder
- ▢ ½ teaspoon smoked paprika or chilli powder
- ▢ ½ teaspoon coriander powder
- ▢ ¼ teaspoon turmeric powder
- ▢ ½ teaspoon salt or to taste
- ▢ 2 tablespoon olive oil
Instructions
- Remove the outer leaves from the cauliflower head and trim the stem slightly, ensuring the core remains intact. This will help hold the steaks together.
- Place the cauliflower head on a cutting board and slice it vertically into 1-inch-thick slabs.
- You should get 2-3 intact “steaks” from one head, with the rest breaking into florets (save these for other cauliflower recipes).
- Combine olive oil, ginger garlic paste, spices and salt. Rub this marinate nicely all over the cauliflower steaks. Feel free to add your favourite spices or herbs to customize the flavour.
- Heat a large skillet over medium heat with a little oil. Cook the steaks for 4 – 6 minutes per side, pressing gently to ensure even browning.
- Vegan Cauliflower Steaks can be paired with various sides and accompaniments for a satisfying meal.
Recipe Notes:
Nutrition
We follow a strict NO SPAM Policy
Cauliflower Steak Recipe
Equipment
- Grill Pan
Ingredients
- 1 whole cauliflower, cut into steaks
- 1 teaspoon ginger garlic paste ( get recipe )
- 1 teaspoon cumin powder
- ½ teaspoon smoked paprika or chilli powder
- ½ teaspoon coriander powder
- ¼ teaspoon turmeric powder
- ½ teaspoon salt or to taste
- 2 tablespoon olive oil
Instructions
- Remove the outer leaves from the cauliflower head and trim the stem slightly, ensuring the core remains intact. This will help hold the steaks together.
- Place the cauliflower head on a cutting board and slice it vertically into 1-inch-thick slabs.
- You should get 2-3 intact “steaks” from one head, with the rest breaking into florets (save these for other cauliflower recipes).
- Combine olive oil, ginger garlic paste, spices and salt. Rub this marinate nicely all over the cauliflower steaks. Feel free to add your favourite spices or herbs to customize the flavour.
- Heat a large skillet over medium heat with a little oil. Cook the steaks for 4 – 6 minutes per side, pressing gently to ensure even browning.
- Vegan Cauliflower Steaks can be paired with various sides and accompaniments for a satisfying meal.
Video
Notes
Nutrition
Masala Khara Bath is a wholesome, vegetarian breakfast dish widely popular across Karnataka.
Estimated reading time: 5 minutes
- Ingredients You’ll Need
- How To Make Khara Bhath
- Serving Suggestion
- Masala Khara Bath Recipe
For those unfamiliar, Khara Bath is the close cousin of rava upma .
In Karnataka, rava upma is made with bansi rava (coarse semolina), spices, tomatoes, and vegetables. It is a popular dish on the menu of local tiffin centres, tea shops, and breakfast joints.
You will be surprised to know that the taste of each rava bath is unique, depending upon the dried masala powder used to flavour it. Some have the earthiness or warmth of whole spices, whereas others have the spicy taste of chillies and the sweetness of coconut.
Ingredients You’ll Need
- Khara Bath Masala: For this masala powder, you need coriander seeds, dried red chilli, cloves, cinnamon, urad, and chana (Bengal gram) . You can substitute the masala bath powder with Vaangi Bath masala or Bisi Bele Bath masala powder.
- Semolina (Suji/Rava) is the key ingredient in this masala upma. Use Bansi Rava/Bombay Rava or any other type of coarse rava. Do not use barik or fine semolina.
- Peanut and Cashews for the crunchiness.
- Vegetables : Onion, Tomato, Carrot, Green Peas. You can also add green beans, cauliflower, or potato.
- Tadka (Tempering): Black Mustard Seeds, Grated Ginger, White Urad, Curry Leaves, Asafoetida (hing)
- Oil : I prefer cooking khara bath in ghee only for the taste and aroma. You can cook it with coconut, sesame or any other vegetable oil.
- Seasoning: Salt, Chilli Powder, Turmeric, Lemon Juice
- Other Ingredients: Water, Grated Coconut
How To Make Khara Bhath
Step 1: Start with making the Khara Bath masala powder. Dry roast the whole spices in a pan for 3 – 4 minutes or until their aroma is released. Transfer them to a grinder. Blend to a powder. Keep it aside.
Step 2: In the same pan, dry roast the rava over low heat until it becomes light brown and a subtle roasted aroma is released. Transfer it to a bowl.
Step 3: To make Khara Bath, heat ghee in a kadhai. Once the ghee is hot, add mustard seeds, white urad, ginger, asafoetida (hing), and curry leaves. Fry for 1 minute or till seeds start spluttering.
Step 4: Add peanuts, cashews, and onion. Fry for 2 – 3 minutes.
Step 5: Now, add vegetables, salt, and roasted rava. Fry again for 1 minute.
Step 6: Add water and homemade khara bath masala powder, and continuously stir the upma to avoid lump formation.
Step 7: Once the rava upma starts bubbling, reduce the heat to the lowest setting, cover it with a tight lid, and cook for 10 minutes or until the semolina absorbs all the water.
Step 8: Once semolina is cooked, add ghee, grated coconut, lemon juice, and chopped coriander leaves. Mix nicely. Cover the upma with a lid and let it sit for 5 minutes. It is ready to serve!
Serving Suggestion
Khara Bath does not require many side dishes. However, you can serve it with my coconut coriander chutney .
Khara Bath is more of a lazy Sunday breakfast dish in my house. The morning is spent around the table with our spoons grabbing for the second and third helpings of Khara Bhath along with a cup of filter coffee.
You can also serve masala rava upma for an evening snack or at dinnertime.
More South Indian Breakfast Recipes
- Medu Vada
- Millet Pongal
- Maddur Vada
- Rava Uttapam
- Vermicelli Upma
- Instant Paniyaram
- Vegetable Rava Idli
- Schezwan Egg Dosa
Ingredients
- ▢ ⅓ Cup semolina (suji/Bansi Rava)
- ▢ 4 tablespoon ghee
- ▢ 1 teaspoon black mustard seeds (rai)
- ▢ 1 teaspoon split urad dal
- ▢ ½ teaspoon cumin seeds (jeera) optional
- ▢ ¼ teaspoon hing (asafoetida)
- ▢ 1 teaspoon grated ginger optional
- ▢ 2 tablespoon curry leaves
- ▢ 1 ½ tablespoon peanuts
- ▢ 1 tablespoon chopped cashews
- ▢ ¼ Cup chopped onion
- ▢ ½ Cup chopped mixed vegetables (carrot, peas, tomato)
- ▢ 1 ¼ teaspoon salt or to taste
- ▢ ½ teaspoon turmeric powder
- ▢ 2 Cup water
- ▢ 2 tablespoon grated coconut
- ▢ 1 tablespoon lemon juice
- ▢ 1 tablespoon chopped coriander
Ingredients For Khara Bath Masala Powder
- ▢ 1 tablespoon coriander seeds (sabut dhaniya)
- ▢ 1 teaspoon chana dal (Bengal Gram)
- ▢ 1 teaspoon white urad dal
- ▢ 2 dried red chilli
- ▢ ½ inch piece of cinnamon
- ▢ 2 cloves (laung)
Instructions
- Start with making the Khara Bath masala powder. Dry roast the coriander seeds, urad, chana dal, dried red chillies, cloves, and cinnamon in a pan for 3 – 4 minutes or until their aroma is released. Transfer them to a grinder. Blend to a powder. Keep it aside.
- In the same pan, dry roast the rava over low heat until it becomes light brown and a subtle roasted aroma is released. Transfer it to a bowl.
- To make Khara Bath, heat ghee in a kadhai. Once the ghee is hot, add mustard seeds, white urad, ginger, asafoetida (hing), and curry leaves. Fry for 1 minute or till seeds start spluttering.
- Add peanuts, cashew, and onion. Fry for 2 – 3 minutes. No need to brown the onion. They should become translucent.
- Now, add vegetables, salt, turmeric, and roasted rava. Fry again for 1 minute.
- Add water, homemade khara bath masala powder, and continuously stir the upma in circular motion to avoid lump formation.
- Once the rava upma starts bubbling, reduce the heat to lowest setting, cover it with a tight lid, and cook for 10 minutes or until all the water is aborbed by the semolina.
- Once semolina is cooked, add ghee, grated coconut, lemon juice, and chopped coriander leaves. Mix nicely. Turn off the heat. Cover the upma with a lid and let it sit for 5 minutes.
- Serve Khara Bath warm with coconut coriander chutney .
Recipe Notes:
- Use Bansi Rava/Bombay Rava or any other type of coarse rava. Do not use barik or fine semolina.
- Do not roast semolina for too long. Only 3 – 5 minutes is enough to make it light brown and nutty is good enough.
- You can add ingredients like cumin, ginger, green chilli, potatoes to your upma depending upon personal choice.
Nutrition
We follow a strict NO SPAM Policy
