This vegan tahini cauliflower steak makes a hearty, satisfying and wholesome meal. With just a few simple ingredients, you can have a healthy dinner on the table in 25 minutes. Gluten-free, oil-free, served with a smoky mushroom tomato sauce. 

Vegan tahini cauliflower steak gluten-free

You know the old saying of how you can turn cauliflower into anything? Well, here is your proof. If cauliflower can become steak, you can achieve anything you want in 2020, my friend. Chase your dreams.

Anyway, cauliflower steak is something I’m obsessed with at the moment. My whole family loved this recipe, in particular with the rich tomato sauce, and I hope you will too!

Vegan tahini cauliflower steak

If you’ve never heard of cauliflower steak before, let me explain. The basic principle is that you slice a head of cauliflower into stick slices, season them according to your preference and then fry/bake them as you would a steak.

The result? Tender, melt-in-your mouth deliciousness, with a slightly chewy centre and crispy edges. Cauliflower is neutral in flavour and therefore absorbs whatever seasoning or sauce you use. But despite the incredible flavours, cauliflower steak calls for healthy ingredients, is wholesome, and won’t leave you feeling sluggish.

Vegetable steaks with a tomato sauce

We are making a tahini-based sauce which crisps up so perfectly and soaks into the cauliflower. It is salty, savoury, and with just the right amount of creaminess. Of course, you can make cauliflower steak with something as simple as some salt and pepper, or a light glaze of tamari. But this really takes them to the next level!

How to cut cauliflower steaks

  1. First, cut off the leaves and the cauliflower stem. Be careful to make sure it doesn’t crumble apart.
  2. Cut the cauliflower into 1-1.5 inch ‘steaks’, starting from the edge.
  3. 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.

Serving suggestion: smoky mushroom tomato sauce

To go along with these vegan cauliflower steaks, I prepared a 4-ingredient sauce. Those ingredients are: mushrooms, tinned tomatoes, tamari, paprika. Simple, completely fail-proof. Cauliflower and tomato-based sauces are a match made in heaven for sure!

Vegan cauliflower in a tahini and tomato sauce

However, you can serve cauliflower steak with any sauce of your choice. For instance, ketchup or guacamole always pairs really well. Or how about edamame hummus or pea and avocado pesto?

Why do I love these cauliflower steaks so much?

They are …

  • Tender on the inside, crispy on the outside.
  • Full of umami flavour.
  • Easy.
  • Perfect for a healthy dinner.
  • Gluten-free.
  • Oil-free.
  • Made with simple ingredients.

Ingredients and substitutions

  • Cauliflower. Any size works, but a medium/large head usually makes around 4 steaks.
  • Tahini. I also tried this recipe with almond butter and it turned out delicious.
  • Mustard – ensure vegan and gluten-free.
  • Plant based milk. This is for thinning out the sauce, so use an unsweetened variety.
  • Salt.
  • Mushrooms. Use any variety, but I prefer chestnut to just plain button mushrooms.
  • Tinned tomatoes.
  • Tamari. Use soy sauce if not avoiding gluten, and coconut aminos for a soy-free version.
  • Smoked paprika.

How to make cauliflower steak

Whisk together the tahini, mustard and plant based milk to make the sauce. Brush each side of the cauliflower steaks with a generous amount.

To pan fry: place the steaks in a non-stick frying pan. Cook over a low-medium heat for around 10 minutes, flip, and cook for a further 5 minutes.

To bake: before making the sauce, preheat the oven to 200 degrees C/400 F. Place the steaks on a sheet of baking paper and bake for around 25-30 minutes, flipping half way through.

To make the tomato sauce, start by sautéing the mushrooms in a non-stick frying pan for around 3-4 minutes, until they soften. Then, add the tinned tomatoes, tamari and paprika, and simmer for a further 3-4 minutes.

Serve the cauliflower steak immediately with the sauce.

More cauliflower recipes

Vegan tahini cauliflower steak

Let me know in the comments: what’s your favourite way to cook cauliflower? If you give this vegan cauliflower steak recipe a go, be sure to tag me on Instagram (@earthofmariaa) so I can see your creations, and leave your feedback in the comments below!

Vegan tahini cauliflower steak gluten-free

Get the Recipe: Vegan Tahini Cauliflower Steak

This vegan tahini cauliflower steak makes a hearty, satisfying and wholesome meal. With just a few simple ingredients, you can have a healthy dinner on the table in 25 minutes. Gluten-free, oil-free, served with a smoky mushroom tomato sauce. 

Ingredients

For the cauliflower steak

  • 1 large head cauliflower
  • 1/4 cup tahini
  • 1 tbsp mustard, ensure vegan and gluten-free
  • 2 tbsp plant based milk

For the tomato sauce

  • 2 cups chestnut mushrooms, chopped
  • 1/2 can chopped tomatoes
  • 2 tbsp tamari
  • 2 tsp smoked paprika

Equipment

  • Mixing bowl
  • Whisk
  • Brush
  • Non-stick frying pan

Instructions 

  • Prepare the cauliflower. First, cut off the leaves and the cauliflower stem. Be careful to make sure it doesn't crumble apart. 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.
  • Whisk together the tahini, mustard and plant based milk to make the sauce. Brush each side of the cauliflower steaks with a generous amount.
  • Place the steaks in a non-stick frying pan. Cook over a low-medium heat for around 10 minutes, flip, and cook for a further 5 minutes. (See notes for baking instructions).
  • To make the tomato sauce, start by sautéing the mushrooms in a non-stick frying pan for around 3-4 minutes, until they soften. Then, add the tinned tomatoes, tamari and paprika, and simmer for a further 3-4 minutes.
  • Serve the cauliflower steak immediately with the sauce.

Video

Notes

To bake: before making the sauce, preheat the oven to 200 degrees C/400 F. Place the steaks on a sheet of baking paper and bake for around 25-30 minutes, flipping half way through.
 
Calories: 117kcal, Carbohydrates: 8g, Protein: 5g, Fat: 8g, Saturated Fat: 1g, Sodium: 637mg, Potassium: 369mg, Fiber: 2g, Sugar: 2g, Vitamin A: 553IU, Vitamin C: 5mg, Calcium: 53mg, Iron: 2mg

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Gluten-free vegan cauliflower steak