Spiced cauliflower steaks recipe
Created by The Tesco Recipes team
Dusted with spice and roasted until tender, cauliflower steaks are a very tasty, veggie alternative to steak. Sprinkle with pine nuts and fried shallots and serve up as a boredom-busting midweek meal.
See method- Serves 4
- 10 mins to prepare and 25-30 mins to cook
- 209 calories / serving
- Gluten-free
- Vegetarian
- Healthy
Ingredients
- 3 tbsp olive oil
- knob of butter
- 1 large cauliflower or 2 small cauliflowers, outer leaves removed, cut into 4 x 1cm thick slices
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp smoked paprika
- 6 shallots, finely sliced
- 30g pine nuts, toasted
- 2 garlic cloves, finely chopped
- 1 tsp cumin seeds
- ½ lemon, zested and juiced
- handful flat-leaf parsley, chopped
- steamed green beans, to serve
- steamed broccoli, to serve
Each serving contains
- Energy
- 870kJ 209.0kcal
- Fat
- 18g
- Saturates
- 4g
- Salt
- 0.5g
- Sugars
- 6g
of the Reference intake
Carbohydrate 8.6gProtein 6.0gFibre 3.5g
Method
- Preheat the oven to gas 7, 220°C, fan 200°C. Heat 1 tbsp olive oil and half the butter in a large frying pan. Add 2 cauliflower slices and pan-fry for 2 mins on each side. Mix together the ground spices. Dust the cauliflower slices on both sides with half the spice mix, season with salt and fry for another 1-2 mins on each side until golden. Set aside on a nonstick baking sheet. Clean the pan with kitchen paper and repeat with the remaining cauliflower slices.
- Roast the cauliflower for 10-15 mins, until tender.
- Meanwhile, add the remaining oil and the shallots to the pan and fry over a medium heat for 2-3 mins. Add the pine nuts and fry for another 3-4 mins, then add the garlic and cumin seeds and fry for another minute. Add the lemon zest and juice, then season.
- Top the cauliflower with the shallots, pine nuts and chopped parsley, and serve immediately with the steamed green beans and broccoli.
- See more Vegetarian recipes
