Indian Spiced Cauliflower Steak

Flavor-Packed Indian Spiced Cauliflower Steak | Vegan Dinner Idea

If you’ve ever wondered how to turn a humble vegetable into the star of your dinner plate, this is the recipe to bookmark. Indian Spiced Cauliflower Steak is the perfect answer to anyone searching for a bold, plant-based, and satisfying dinner option. Whether you’re a seasoned vegan or just trying to add more vegetables to your meals, this dish will exceed expectations.

Inspiration

This recipe was inspired by the bold flavors of North Indian cuisine, where spices like turmeric, garam masala, and cumin are everyday staples. It’s also born from the modern shift toward meatless meals that are both nourishing and indulgent. The idea of turning cauliflower into a “steak” came from wanting to make vegetables more substantial, and Indian spices gave it a smoky, aromatic depth that instantly made it a favorite.

Why You’ll Love It

• Bursting with bold Indian spices that bring depth and warmth to every bite.
• Completely vegan, gluten-free, and perfect for plant-based or meatless meals.
• Easy to prepare with simple ingredients and minimal cleanup.
• Visually stunning—charred golden edges with vibrant garnishes make this dish a showstopper.

Quick Grocery List

For the Cauliflower Steaks:

• Cauliflower head
• Olive oil
• Salt
• Black pepper

For the Indian Spice Marinade:

• Garam masala
• Turmeric
• Smoked paprika
• Cumin
• Lemon juice
• Vegan yogurt
• Tomato paste
• Garlic
• Ginger
• Olive oil

For Garnish:

• Fresh cilantro
• Lemon wedges
• Vegan yogurt or tahini

Things to Consider Before Preparing Your Meal

Prep & Cook Time:
Prep: 15 minutes
Cook: 30 minutes
Total Time: 45 minutes

Equipment Checklist:

• Baking sheet
• Parchment paper
• Mixing bowl
• Basting brush or spoon
• Knife and cutting board
• Oven

Dietary Adjustments:

• Easily adaptable to be oil-free and nut-free
• Can be made spicier or milder based on your preference

Serving Size:
Serves 2 large portions or 4 smaller servings

General Notes

• Keep the cauliflower stem intact when slicing—this helps hold the steaks together.
• Roast on a high temperature for caramelized edges and rich color.
• Any leftover florets can be roasted alongside or saved for another dish.

Indian Spiced Cauliflower Steaks – Easy Roasted Cauliflower Recipe with Curry & Turmeric

DifficultyEasy

Servings2–3 (depending on cauliflower size)

Prep time10 minutes

Cook time30 minutes

Total time40 minutes

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Ingredients:

For the Cauliflower Steaks:

• 1 large head of cauliflower
• 2 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp turmeric powder
• 1 tsp garam masala
• 1/2 tsp smoked paprika
• 1/4 tsp cayenne pepper, (optional, for heat)
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 1 tbsp lemon juice

For the Yogurt Sauce (optional):

• 1/2 cup plain dairy-free or regular yogurt
• 1 tbsp lemon juice
• 1/2 tsp cumin
• 1 tbsp chopped mint or cilantro
• Pinch of salt

Instructions:

• 1

  Prep the Cauliflower

  1. Preheat oven to 425°F (220°C).
  2. Remove the outer leaves from the cauliflower and trim the stem end, keeping the core intact.
  3. Slice the cauliflower into 1-inch thick “steaks” (you should get 2–3 intact slices; the rest can be roasted as florets).
• 2

  Season the Steaks

  1. In a small bowl, mix olive oil, cumin, coriander, turmeric, garam masala, paprika, cayenne (if using), salt, and pepper.
  2. Brush the spice oil mixture generously over both sides of the cauliflower steaks.
• 3

  Roast

  1. Place steaks and any loose florets on a parchment-lined baking sheet.
  2. Roast for 25–30 minutes, flipping halfway, until golden brown and fork-tender.
  3. Drizzle with lemon juice before serving.
• 4

  Optional: Make the Yogurt Sauce

  1. In a bowl, mix yogurt, lemon juice, cumin, mint or cilantro, and salt.
  2. Serve alongside cauliflower steaks for dipping or drizzling.

Equipment

• Baking sheet
• Parchment paper
• Knife and cutting board
• Mixing bowl and brush
• Small bowl (for optional sauce)

Nutrition

Calories	180
Carbohydrates	12g
Cholesterol	0mg
Fat	12g
Fiber	5g
Protein	4g
Saturated Fat	1.5g
Sodium	320mg
Sugar	3g
Trans Fat	0g
Unsaturated Fat	10g

Substitutions

• Use Greek yogurt or coconut cream if not vegan.
• Replace tomato paste with tomato puree or even ketchup in a pinch.
• Use aquafaba or broth instead of oil for a lower-fat version.

Variations

• Grill instead of roast for a smoky char.
• Serve over basmati rice, quinoa, or warm lentils.
• Add chili flakes or green chilies for heat.

Let’s Get Cooking

Pro Tips by Step:

Step: Slicing Cauliflower

• Use a large, sharp knife and cut from top to bottom.
• Discard outer leaves but keep the core intact.

Step: Marinating

• Let the marinade sit for 5–10 minutes to let spices bloom.
• Marinate cauliflower for longer if time allows.

Step: Roasting

• Don’t overcrowd the pan—airflow ensures even crisping.
• Flip halfway for even caramelization.

Nutrition Breakdown (Per Serving)

• Calories: 215 – Provides a balanced, low-calorie meal rich in fiber and antioxidants.
• Carbohydrates: 18g – Slow-digesting and great for sustained energy.
• Cholesterol: 0mg – Perfect for heart-healthy diets.
• Fat: 14g – Healthy fats from olive oil support satiety and nutrient absorption.
• Fiber: 6g – Aids digestion and promotes fullness.
• Protein: 6g – A solid plant-based protein boost.
• Saturated Fat: 2g – Keep this moderate with your choice of yogurt.
• Sodium: 480mg – Flavorful but not overly salty.
• Sugar: 5g – Mostly from natural sources like tomato paste.
• Trans Fat: 0g – No unhealthy processed fats.
• Unsaturated Fat: 12g – Excellent for heart health and energy.

Storing and Reheating

Storage: Store leftovers in an airtight container in the fridge for up to 3 days.

Reheating: For best results, reheat in a 375°F oven for 8–10 minutes to maintain texture and flavor. Avoid microwaving to prevent sogginess.

Frequently Asked Questions (FAQ)

Q: Can I make this recipe in advance?
A: Absolutely. You can marinate the steaks up to 24 hours in advance.

Q: Can I freeze the cooked cauliflower steaks?
A: Yes, but note the texture may soften. Reheat in the oven for the best texture.

Q: Is this recipe spicy?
A: It’s mildly spiced, but you can adjust the level with chili flakes or extra paprika.

Q: What can I serve this with?
A: Basmati rice, naan, or a side of lentils work beautifully.

Q: Can I air fry this recipe?
A: Yes! Air fry at 400°F for 10 minutes per side, checking for doneness.

Q: How can I make this oil-free?
A: Use aquafaba or vegetable broth instead of oil in the marinade.

Engage and Share

Tried this Indian Spiced Cauliflower Steak? I’d love to hear how it turned out! Leave a comment, rate the recipe, and share a photo on social media. Looking for more ideas – try this cauliflower dishes as well:

• Char-Grilled Cauliflower Steaks with Rosemary Drizzle
• Golden Cauliflower Fritters with Parsley
• Coconut Curry with Roasted Cauliflower