Meatless Mondays  |  Posted 03.30.15

Cauliflower Steaks with Sweet Pepper Sauce

Cauliflower Steaks with Sweet Pepper Sauce

These sassy “steaks” are served with a colorful, low-fat sauce that’s simple to make, but full of robust flavor. Steaming the cauliflower heads ahead of time, cuts down on baking, making this a nice entrée for a weeknight meal. Now you can make cauliflower the star of your meal!

Serves 4 to 6


  • 2 Small Heads of Cauliflower
  • 1 Red Onion, thinly sliced
  • 1 Yellow (or sweet) Onion, thinly sliced
  • 2 tsp Italian Seasoning
  • 1 tsp Reduced-Sodium Tamari
  • 1/4 cup Water, plus more as needed
  • 2 cups Cemini (or white button) Mushrooms, thinly sliced
  • 2 Sweet Red Peppers, thinly sliced
  • 1 Green Pepper, thinly sliced
  • 2 cups Low-Fat Marinara Sauce


1. Preheat the oven to 375 degrees F.

2. Trim one to two inches off two opposite sides of the cauliflower heads and set aside for use another time. Steam the trimmed cauliflower heads for 12 to 18 minutes or until they are just crisp-tender. Cool for 20 minutes.

3. Meanwhile, put the onions, Italian seasoning, tamari, and 2 tablespoons water in a large skillet. Cover and cook over medium heat for 5 minutes, adding more water, 1 tablespoon at a time, as needed to prevent sticking. Add the mushrooms and cook for 5 minutes more. Add the peppers and 2 tablespoons water, and continue to cook for 5 minutes. Decrease the heat to medium-low and stir in 1 cup of the marinara. Cover and simmer for 8 minutes.

4. Spread 1 cup marinara sauce evenly in the bottom of a rimmed casserole that is large enough to accommodate the cauliflower steaks.

5. Cut each cauliflower heads down the center into two or three 3/4-inch to 1-inch thick slices, as if slicing a loaf of bread. Set the cauliflower slices in the prepared casserole. Top each cauliflower slice with one-quarter of the onion and pepper sauce. Cover and bake 25 to 35 minutes or until the cauliflower steaks are tender, but still firm. Uncover the casserole for the last 10 minutes of cooking time.

6. Cool for 5 minutes. Serve with extra sauce on the side.

NOTE: For a completely oil-free recipe, use no-oil marinara sauce.

Source: Mother Earth Living