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Vegan Cauliflower Steak With Tomato Sauce
This vegan cauliflower steak with tomato sauce makes a hearty, satisfying and wholesome meal, side dish or entrée. With just a few simple ingredients, you can have deliciousness on the table in 25 minutes.
Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 4 servings
Calories: 161 kcal
Course:
Side Dish , Main Course
Cuisine:
Vegan
Ingredients
For the cauliflower steak
- 1 large head cauliflower
- 3 tbsp olive oil
- 1 tbsp dried thyme
- 2 cloves garlic minced
- 2 tbsp mustard
For the tomato sauce
- 1 tbsp olive oil
- 1 large onion diced
- 2 tbsp tomato paste
- 1 can tomatoes (14 oz)
- 2 tbsp tamari or soy sauce
Instructions
- Cut off the leaves and the cauliflower stem. Cut the cauliflower into 1-1.5 inch 'steaks', starting from the edge. Either save any of the smaller florets that fall away to use in a different recipe, or brush them with the sauce and prepare them as you would the larger steaks.
- In a small mixing bowl, whisk together olive oil, dried thyme, garlic and mustard.
- Brush one side of each cauliflower steaks with the sauce, and lay them out in a large frying pan. Do not overcrowd - it may be necessary to work in batches.
- Cook for around 5-6 minutes, then brush the other side, flip and continue cooking for 5 minutes more. They should be crispy, lightly golden, and fork-tender.
- Make the tomato sauce. Heat the olive oil in a large pan, then add the onion and tomato paste. Cook for 2-3 minutes, until softened. Now add the canned tomatoes and tamari, cooking for 5 minutes more.
- Serve the cauliflower steaks with the tomato sauce.
Cup of Yum
Notes
- To bake: Preheat the oven to 180 degrees C (350 F) and line a baking tray with parchment paper. Brush both sides of the cauliflower steaks with the olive oil mixture. Arrange them on the baking tray, and bake in the preheated oven for 25 minutes. Then, flip and bake for a further 15 minutes.
Nutrition Information
Calories
161kcal
(8%)
Carbohydrates
7g
(2%)
Protein
2g
(4%)
Fat
14g
(22%)
Saturated Fat
2g
(10%)
Sodium
654mg
(27%)
Potassium
180mg
(5%)
Fiber
2g
(8%)
Sugar
3g
(6%)
Vitamin A
168IU
(3%)
Vitamin C
6mg
(7%)
Calcium
39mg
(4%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 161
% Daily Value*
| Calories | 161kcal | 8% |
| Carbohydrates | 7g | 2% |
| Protein | 2g | 4% |
| Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Sodium | 654mg | 27% |
| Potassium | 180mg | 4% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
| Vitamin A | 168IU | 3% |
| Vitamin C | 6mg | 7% |
| Calcium | 39mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.