Cauliflower steaks are a delicious and healthy alternative to meat. They make a quick and satisfying dinner that you’ll want to make forever. With a crispy exterior and a flavorful filling, these cauliflower steaks are perfect for a main dish or a hearty side.
Preparation Time:
- Prep Time: 15 minutes
- Cooking Time: 35 minutes
- Total Time: 50 minutes
- Servings: 2-4 servings
Ingredients
For the Cauliflower Steaks:
- 1 large head of cauliflower
- 1/4 cup olive oil (60 ml)
- 1 teaspoon salt
- A pinch of black pepper
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 3 tablespoons grated Parmesan cheese (20 g)
For the Filling:
- 1 medium onion, finely chopped
- 1 medium carrot, grated
- 3 tablespoons olive oil
- 1/2 teaspoon salt
- A pinch of black pepper
- 1 teaspoon garlic powder
- 1 teaspoon dried parsley
- 1 can tuna (80 g), drained (optional)
- 100 g shredded mozzarella cheese
- Chopped parsley for garnish (optional)
Instructions
Prepare the Cauliflower Steaks:
- Preheat Oven: Preheat your oven to 400°F (200°C).
- Prepare Cauliflower: Remove the leaves from the cauliflower and trim the stem so the cauliflower can sit flat. Cut the cauliflower into thick steaks, approximately 3/4 inch thick. Depending on the size of the cauliflower, you should get about 2-4 steaks from one head.
- Season: Arrange the cauliflower steaks on a baking sheet. In a small bowl, mix together olive oil, salt, black pepper, paprika, and garlic powder. Brush both sides of each cauliflower steak with the oil and spice mixture. Sprinkle grated Parmesan cheese on top of each steak.
- Bake: Bake in the preheated oven for 15 minutes, then carefully flip each steak and bake for another 15 minutes or until golden and tender.
Prepare the Filling:
- Sauté Vegetables: While the cauliflower bakes, heat olive oil in a pan over medium heat. Add the chopped onion and grated carrot. Sauté until the onion becomes translucent and the carrot is tender, about 5-7 minutes.
- Season: Season with salt, black pepper, garlic powder, and dried parsley. If using tuna, stir it into the pan and mix well. Heat through for a couple of minutes, then remove from heat.
Assemble and Broil:
- Top Steaks: Once the cauliflower is tender, remove it from the oven. Top each steak with a portion of the onion, carrot, and tuna mixture. Sprinkle shredded mozzarella cheese over each filled steak.
- Broil: Place the baking sheet back into the oven and broil for 3-5 minutes or until the cheese is melted and slightly golden.
Serve:
- Garnish and Serve: Garnish with chopped parsley if desired. Serve hot as a main dish or as a hearty side.
Serving Suggestions
Serve these cauliflower steaks with a fresh green salad or roasted vegetables. They are also great as a standalone dish for a light dinner.
Cooking Tips
- For a spicier version, add a pinch of red pepper flakes to the seasoning mixture.
- You can substitute the tuna with chickpeas or another protein for a vegetarian option.
Nutritional Benefits
- Cauliflower: A great source of vitamins C and K, as well as fiber.
- Protein: This dish is also packed with protein from the tuna and mozzarella, making it a balanced meal.
Dietary Information
- Vegetarian Option: Use chickpeas instead of tuna for a vegetarian version.
- Gluten-Free: This recipe is naturally gluten-free.
Storage
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.
Why You’ll Love This Recipe
You’ll love this recipe for its simplicity, flavor, and versatility. It’s a nutritious and delicious way to enjoy cauliflower and makes a great addition to your meal rotation.
Conclusion
These cauliflower steaks are a delightful and healthy alternative to traditional meat dishes. With their rich flavors and easy preparation, they are sure to become a favorite in your kitchen. Enjoy making and sharing this wonderful recipe! 😊