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This recipe contains approximately 268 calories per serving, including the steak, curry, and sauce.
Dietitian Reviewed: Christina Wright, RD, LDN
Photo Credit: Taylor Ann Spencer, Baldwin Publishing
Looking for a satisfying meatless dinner? These golden, tender cauliflower steaks paired with a flavorful tomato chickpea curry offer a delicious, low-carb meal that doesn't skimp on heart-healthy nutrition.
A common question is, "Do cauliflower and chickpeas go together?" The answer is a resounding yes! The earthy, nutty profile of roasted cauliflower perfectly complements the creamy texture of fiber-rich chickpeas and the bright acidity of the tomato curry. This pairing provides a "meaty" mouthfeel without the saturated fat of traditional steaks. While the cauliflower roasts to a perfect golden brown, the curry simmers quickly on the stovetop, making this a nutritious, restaurant-quality meal you can enjoy any weeknight.
Go meatless for dinner a couple times a week and explore our delicious variety of vegetarian dinner recipes.
Total Time
45 minutes
Servings
4
Calories
268
What Makes These Roasted Cauliflower Steaks Healthy
This plant-forward meal is a heart-healthy alternative to traditional steak dinners, focusing on fiber-rich vegetables and plant-based proteins. By using antioxidant-rich spices and heart-healthy oils, this recipe supports cardiovascular health while delivering bold, satisfying flavors.
Key Health Highlights
- Heart-Healthy Fats: Uses canola and vegetable oils, which are low in saturated fat and contain heart-healthy unsaturated fats.
- Plant-Based Protein: Chickpeas provide a significant source of protein and fiber, which helps manage cholesterol levels and keeps you full longer.
- Low Sodium: The recipe specifies no-salt-added tomatoes and chickpeas, allowing you to control the sodium content for better blood pressure management.
- Antioxidant Power: Turmeric and ginger contain anti-inflammatory compounds that support overall vascular health.
- Fiber-Dense: Cauliflower is a high-fiber, low-calorie vegetable that supports healthy digestion and weight management.
FAQs About Cauliflower Steaks with Tomato Chickpea Curry
If using canned chickpeas, they are already cooked and only need to be heated through. If using dried chickpeas, they must be soaked and boiled until tender before adding to this recipe.
In this recipe, the cauliflower is roasted separately for 20–25 minutes to develop a deep flavor and firm texture before being plated with the curry.
For "steaks," fresh cauliflower is required to get the necessary thick slices. Frozen cauliflower florets can be used to make the curry portion, but they will not hold the "steak" shape.
Heart Healthy Plant-Based Mains
Enjoy more satisfying, meatless dinners with our collection of heart-healthy, plant-based main dishes that focus on high-fiber ingredients and bold, savory flavors.
Flavorful Vegetable Sides and Bases with Cauliflower
Elevate your meal with these versatile cauliflower-based sides that offer a low-carb, heart-healthy alternative to traditional grains and potatoes.
Ingredients
Recipe yields 4 servings
Tomato Chickpea Curry
Cauliflower Steaks
Yogurt Sauce
Directions
Tomato Chickpea Curry
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Step 1
Heat the oil in a large pan over medium heat. Add the onion and ¼ teaspoon kosher salt, and cook over medium heat until soft and translucent, about 10 minutes (if the onion starts to brown, add a few tablespoons of water to the pan to prevent them from coloring). Add the minced garlic, ginger, cumin, coriander, mustard, turmeric, cayenne, and ½ teaspoon kosher salt and cook until fragrant, about 1 minute.
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Step 2
Add the chopped tomatoes, reserved tomato juice, and ½ cup water. Bring the curry to a boil, then reduce the heat and simmer until thickened, 15-20 minutes. Add the chickpeas and heat through.
Cauliflower Steaks
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Step 1
Preheat the oven to 400° F. Line a rimmed baking sheet with foil.
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Step 2
Slice the cauliflower head into ¼-inch thick slices. Place the four center steaks on the baking sheet. (Reserve the rest of the cauliflower, which will be crumblier, smaller pieces, for something else.) In a small bowl, stir together oil, and turmeric. Drizzle spiced oil over cauliflower steaks and rub over to evenly coat, then sprinkle with kosher salt and freshly cracked black pepper.
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Step 3
Bake until the steaks are browned on the bottoms and the stalk portion of the steak is tender, 20-25 minutes.
Yogurt Sauce
-
Step 1
Stir together yogurt, garlic, cumin, cayenne, kosher salt, and cilantro.
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Step 2
To serve, spoon some curry on the bottom of the plate and top with cauliflower steak. Drizzle with yogurt sauce and sprinkle with additional cilantro leaves.