Cauliflower Steaks With White Beans

Cauliflower is a versatile, health-promoting vegetable that shines in this satisfying vegan dish.

Cauliflower Steaks with White Beans
 Courtesy Image

These mouthwatering cauliflower steaks are filled with good-for-you nutrients, but not very many calories.

Top the roasted cauliflower steaks with white beans, and serve with a big green salad on the side for a hearty, nutritious meal.

Nutrition (per serving)

Calories: 190; total fat: 5g; saturated fat: 1g; protein: 10g; carbohydrates: 28g; fiber: 12g; cholesterol: 0mg; sodium: 330mg

Recipe and photo by Liz Weiss, M.S., R.D.N. and Janice Newell Bissex, M.S., R.D.N., Managing Editors, Meal Makeover Moms’ Kitchen and co-authors, No Whine with Dinner and The Smoothie Bowl Coloring Cookbook.

Prep time

15 min.

Cook time

36 min.

  • One medium-size cauliflower, cut into 3 to 4, 1" thick whole slices (about 6 oz per slice), plus remaining florets
  • 4 tsp extra-virgin olive oil, divided
  • 1½ tsp chopped fresh thyme, divided
  • 1 clove garlic, minced
  • 1 (15-oz) can cannellini beans, drained and rinsed
  • 3/4 cup marinara sauce
  • Grated Parmesan cheese (optional)

Line a large baking sheet with parchment paper.

Preheat the oven to 425°. Place the cauliflower on the baking sheet, and brush the “steaks” and florets with 2 teaspoons of the oil. Sprinkle with a pinch of kosher salt and black pepper. Roast until lightly caramelized and the cauliflower is almost cooked through, about 18 minutes. Gently flip over each “steak” and floret, and brush with 1 more teaspoon of the oil. Sprinkle with 1 teaspoon of the thyme, a pinch of salt and pepper, and roast until well-caramelized and the cauliflower stems are cooked through, 10 to 12 minutes.

Meanwhile, heat the remaining 1 teaspoon oil in a medium-size skillet over medium-low heat. Add the garlic, and cook 30 to 60 seconds, stirring frequently, until golden and fragrant. Mix in the beans, marinara sauce, and the remaining ½ teaspoon thyme, and cook, stirring frequently, until heated through and bubbly, about 5 minutes.

Top the cauliflower with the beans, and serve. Sprinkle with Parmesan cheese, as desired.