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Cauliflower Steak : The Answer to Your Vegetarian BBQ Dreams

Cauliflower Steak : The Answer to Your Vegetarian BBQ Dreams


Cauliflower used to be my worst nightmare. But, as I grew older and experimented with different preparation methods, I started to like it little by little.  Now that I'm a vegetarian, I find that cauliflower can be a godsend for its versatility. You can puree it into soup, turn it into rice, slice it into salad, use it as a pizza base, or even serve cauliflower steak. It's thick enough as a base and it roasts very well with simple garnishes: salt, pepper, and olive oil.

Cauliflower Steak

  • 1 small to medium cauliflower
  • Salt and pepper
  • Olive oil
  • 1 red onion
  • 1 tomato
  • 2 cloves of garlic
  • 1 small chilli pepper - optional
  • mayonnaise - optional
 Preparation Instructions
  1. Preheat the oven to 170C/325F.
  2. Carefully peel away the leaves from the cauliflower and cut it in half. Make long slices that should roughly be the width of your thumb. Leave the stalk on and remove any additional leaves that remain.
  3. In a skillet that's safe to put into the oven, heat a bit of olive oil on medium and sauté the cauliflower slices until the edges become a soft brown color (5-7 mins max on each side).
  4. Season each side of the cauliflower with salt and pepper, then put the pan in the oven for 15 mins. Keep an eye on it so that it doesn't burn.
  5. Mince the red onion, tomato, garlic cloves, and chilli pepper (if using) and toss them into a small bowl with olive oil and a bit of salt.
  6. When the cauliflower is ready, plate it with the onion mixture and light mayonnaise (optional) to offset the onion taste.
  7. If you have cauliflower steak left over, turn it into cauliflower rice or chop it into a salad for the next day.

Cauliflower steak recipe | It's the answer to your vegetarian BBQ dreams, seriously.

This cauliflower steak recipe was created by Anna M (eatforyourpeace). Follow her on PumpUp @annaaa_, on Instagram @annaaamsl, and check out her blog. Let us know what you think of Anna’s cauliflower steak recipe in the comments below!

Roasted Cauliflower and Bell Pepper Pasta with Sriracha Tofu Cubes


This post is part of a monthly series by Zoë Desborough. Follow Zoë on PumpUp (@zoedesborough) and on her blog

Hey guys! Oh my goodness, I was so excited to get asked to blog for PumpUp again! I have been on the hunt for new recipes to try out and share with you guys! 

Funnily enough, the recipe I’m sharing with you today was the first “new” recipe I tried after being featured as “Friday Foodie” in September! I fell in love with it, and so have those who have tried it.

I always make a point of sharing with you the sources of my recipes since most of the time, they aren’t originally mine. Also, the cookbooks I reference are great (in my opinion); therefore I think everyone should be able to go check them out themselves.

So this recipe is from Bonnie Stern’s Heart Smart cookbook. She’s in association with the Canadian Heart and Stroke Foundation, and has published many books and newspaper columns and articles. She is definitely a must read, as well as a must try. My mom used her cookbooks when I grew up, so I learned to love the recipes and then to make them myself.

This recipe has a Mediterranean flavour to it, and is super versatile when it comes to adding “extras”! My personal favourite is adding crumbled feta, while it’s still warm so the cheese melts a little, and tossing in some spicy tofu cubes. It would be amazing with blackened chicken or lemon and oregano chicken. I don’t eat seafood, but I do admit that octopus or squid would be delicious with it.

This is a two part recipe, both super simple, but you’ll want to make sure you’re not rushing things.

You will need

  • Whole cauliflower head, washed, florets chopped
  • 1 tbsp. olive oil
  • 1 to 2 bell peppers, washed, seeded and halved
  • 1 or 2 green onions, washed and finely sliced
  • Black olives, pitted and chopped
  • Fresh basil, washed and torn
  • Pasta (I use Gluten Free )


For the dressing

  • 1 clove of garlic, minced
  • 1 tbsp. olive oil
  • 2 tbsp. balsamic vinegar 

For the extras

  • Crumbled feta cheese, goat cheese, blue cheese
  • Tofu
  • Cooked chicken
  • Cherry tomatoes
  • Sun-dried tomatoes


Preheat your oven at 400 degrees

First off, wash and cut your cauliflower. In a mixing bowl, toss the cauliflower in the oil and a pinch of salt. Line a baking tray with parchment paper and spread your cauliflower evenly.


Slice and seed your bell peppers. Line a smaller baking tray with aluminum foil and place your peppers sliced side down.  Place them in the oven on a rack over the cauliflower.

*** To save time, you can always buy a jar of roasted red peppers and use a few slices… Just make sure you sponge out the oil before serving them***


The cauliflower needs to roast for about 40 minutes, until it turns golden brown. You can take it out and shake it a bit half way. When the 40 minutes are done, turn on the broiler and broil the bell peppers until their skin is charred (black and bubbly).

Meanwhile, boil the water for your pasta and prep your green onions, dressing, and sides.

Once your peppers are nice and charred, turn the oven off and pull both the cauliflower and peppers out of the oven. You’re going to want to peel the skin off the peppers and chop them in bite size pieces. You can leave the skin on, but it’s tough and has a burnt taste…I wouldn’t recommend it. BTW, THEY WILL BE HOT. So be careful.

In a big mixing bowl, or serving dish, combine all the cooked ingredients (cauliflower, chopped roasted red peppers, green onions, basil, extras, etc.). Toss to coat them with the dressing. Et voilà! Delicious, Mediterranean inspired supper that will remind you of the summer during these cold days!


As a little plus, I’ll give you my “secret recipe” for my spicy tofu. It’s so simple, and I never measure anything. All you need is a little bit of canola oil, Sriracha (or any other spicy sauce), chili powder, paprika, garlic powder, salt, and dried coriander flakes.

Chop up your tofu in bite size piece and place them in a mixing bowl. Sprinkle the canola oil, Sriracha, spices, garlic powder and coriander flakes. Toss well to make sure everything is coated. Plop in a pan and sauté away until the tofu turns golden.


You can’t go wrong with this. You can adjust the heat by omitting the chili powder and reducing the amount of Sriracha, so play around with the combination you like! 

I use these spicy tofu cubes in my salads, soups, etc.! They are amazing with pretty much everything!


Read Zoe’s blog for more healthy, allergy-conscious recipes and keep clicking through the PumpUp Daily for Zoe’s September Recipe Round-Up!