Cauliflower Steak with Olive Orange Sauce
Have you tried Cauliflower Steak? These Cauliflower Steaks with Olive Orange Sauce are a great side dish or a delicious vegetarian entree. Easy to make and a definite crowd pleaser, full of flavor, texture, and general deliciousness.
All About Cauliflower Steak with Orange Olive Sauce
First, preheat your oven to 400 degrees F. To make the shape of a Cauliflower Steak, cut off the bottom stem of the cauliflower so it will sit flat, then slice vertically into four thick slabs. Place the cauliflower steak on foil or a parchment lined baking sheet. Drizzle with oil, salt, and pepper. Finally bake for about 30 minutes, turning over once, until tender and golden brown!
In a separate bowl, mix together zest, juice, olives, mustard, vinegar, and coriander. Serve your cauliflower steak with sauce!
Cauliflower is a great vegetable to add to your diet. It has fiber, Vitamin K, Vitamin C, and Folate. Cauliflower is a great source of phytochemicals (plant chemicals) and antioxidants. It is low calorie and can be used in a variety of ways in your kitchen!
This cauliflower steak recipe contains about 4 grams of protein per serving if you stick to 4 servings. Most of us get plenty of protein in a day and are able to meet our needs. However, if you are concerned and want to use it as part of a vegan meal, I would suggest pairing with a lentil or bean salad and additional vegetables. For vegetarian, you can also include some cheese or eggs as part of the meal.
Different Colored Cauliflower?
While we may all be most familiar with white cauliflower, there are also purple, orange, and green varieties! Since we eat with our eyes first, it is fun to add different colored cauliflower to the plate. The different colors also hold some different nutrients as well!
Orange Cauliflower gets its orange color from carotenoids. It contains about 25% more Vitamin A than white cauliflower!
Green cauliflower, or Broccoflower, can thank chloroplasts for its color. Chloroplasts are involved in photosynthesis and convert energy from the sun into food for the plant! Green cauliflower contains twice the vitamin C as white, but half the beta-carotene that the orange variety has.
Purple cauliflower gets its color from anthocyanins. Anthocyanins are a type of flavonoid which has antioxidant effects.
Find different colored cauliflower at your local farmers market, or if you’re lucky it may be in your grocery store! Surprise your guests by making your cauliflower steak with one of the colors you can find!
What else can you do with Cauliflower?
Cauliflower has found many creative ways to enter our diets. It can become a cauliflower steak, can break down into cauliflower rice, and can even turn into a pizza crust! Since it is neutral, it can take on pretty much any flavor. It is one of my favorite things to use when trying to get kiddos to eat more vegetables. They won’t even know it is cauliflower that they are actually eating!
Hermann, Mindy. “Cauliflower: A Versatile and Vitamin-Rich Vegetable Star.” Food & Nutrition Magazine, 20 Dec. 2018, https://www.foodandnutrition.org/january-february-2013/cauliflower-versatile-vitamin-rich-vegetable-star/.
- 1 large head cauliflower at least 2 pounds
- 1/3 cup extra virgin olive oil
- ¼ teaspoon kosher salt
- 1/8 teaspoon Ground black pepper
- Zest of one orange
- Juice from one orange
- ¼ cup pitted black olives chopped
- 1 tablespoon Dijon or grainy mustard
- 1 tablespoon red wine vinegar
- ½ teaspoon ground coriander
- Preheat oven to 400 degrees F.
- Cut off bottom stem of cauliflower so it will sit flat and slice vertically into four thick slabs. Place cauliflower on foil or parchment lined baking sheet. Drizzle with oil, salt, and pepper. Bake for ~30 minutes, turning over once, until tender and golden brown.
- In bowl, mix together zest, juice, olives, mustard, vinegar, and coriander.
- Serve cauliflower with sauce.