Have you ever wondered how restaurant chefs take cauliflower and turn it into “steaks?” It’s easy, and in this post I’ll show you how!
I’ll also serve up a protein-rich, vegetarian recipe for Cauliflower Steaks with White Beans that you and your kids will LOVE.
It may seem complicated, but with a cutting board, a sharp knife, and a little bit of patience, you can easily transform a head of cauliflower into hearty slices or “steaks.”
As a mom and a dietitian obsessed with getting my family to eat lots of veggies, I’m always on the lookout for fun new ways to serve them up.
Janet Helm from Nutrition Unplugged recently wrote an excellent post titled, Veggie Hacks to Help Pump Up the Produce, and I believe my cauliflower-to-steak transformation counts as just that: a hack!
How to Make Cauliflower Steaks
– Wash the cauliflower and remove the outer leaves.
– Leave the stem intact, but cut off the bottom so the head of cauliflower stays flat and stable when placed on a cutting board.
– Place the cauliflower on a cutting board with the stable stem side down, and use a sharp knife (I use a chef’s knife) to slice the cauliflower in half.
– Starting at the cut side of each half, carefully cut two, 1-inch-thick slices. Trim away the stem ends.
– Break the remaining cauliflower pieces into florets. (You should end up with three to four big steaks, a few mini steaks, and a bunch of florets.)
Talk about an extreme steak makeover. This cauliflower steak with white beans is rich in protein, fiber, and big flavors, and it’s vegetarian — or vegan if you leave the cheese off. .
Cauliflower Steaks with White Beans
Makes 4 Servings
Coming up with family dinners can sometimes be a challenge, since my husband doesn’t eat meat. My boys, however, love their meat, so these roasted cauliflower steaks topped with white beans are a great compromise. Serve with a big green salad on the side and Italian bread drizzled with extra virgin olive oil. (If you follow a vegan eating plan, don’t add the Parmesan cheese.)
- One medium-size cauliflower, cut into three to four, 1-inch-thick whole slices (about 6 ounces per slice), plus remaining florets
- 4 teaspoons extra virgin olive oil, divided
- 1½ teaspoons chopped fresh thyme, divided
- 1 clove garlic, minced
- One 15-ounce can cannellini beans, drained and rinsed
- 3/4 cup marinara sauce
- Grated Parmesan cheese, optional
1. Line a large baking sheet with parchment paper.
2. Preheat the oven to 425°F. Place the cauliflower on the baking sheet, and brush the “steaks” and florets with 2 teaspoons of the oil. Sprinkle with a pinch of kosher salt and black pepper. Roast until lightly caramelized and the cauliflower is almost cooked through, about 18 minutes. Gently flip over each “steak” and floret and brush with 1 more teaspoon of the oil. Sprinkle with 1 teaspoon of the thyme, a pinch of salt and pepper, and roast until well caramelized and the cauliflower stems are cooked through, 10 to 12 minutes.
3. Meanwhile, heat the remaining 1 teaspoon oil in a medium-size skillet over medium low heat. Add the garlic, and cook 30 to 60 seconds, stirring frequently, until golden and fragrant. Mix in the beans, marinara sauce, and the remaining ½ teaspoon thyme, and cook, stirring frequently, until heated through and bubbly, about 5 minutes.
4. Top the cauliflower with the beans and serve. Sprinkle with Parmesan cheese as desired.
Nutrition Information per Serving: 190 calories, 5g fat (1g saturated), 330mg sodium, 28g carbohydrate, 12g fiber, 10g protein, 120% vitamin C, 10% calcium, 15% iron
Have you tried making cauliflower steaks? What’s your favorite way to change up (AKA Hack) a vegetable? Next on my veggie wish list is a Spiralizer 🙂