8 Best Vegan Cauliflower Steak Recipes For Your Kids

8 Best Vegan Cauliflower Steak Recipes For Your Kids

Delicious, juicy, and tender vegan steak! These vegan seitan steaks are deliciously textured, high in protein, and fun to make. They look like “the real thing.” Let's try some delicious vegan steak recipes hope your kids will love them.

What Is Cauliflower?

Cauliflower is a cruciferous vegetable with numerous tiny, closely packed flower heads (curds). A single, round head of these flowers emerges from a substantial central stem.

Most cauliflowers are white, but green, yellow, and purple varieties are also available, along with the sweeter Romanesco variety, which has distinctive pointed florets.

Cauliflower has gained popularity as a substitute for “rice,” in “steaks,” and as the star of roasts. Enjoy raw, steamed, puréed, mashed, grated, or roasted.

The stem is just as nutritious, so don't throw it away. Use as a base for vegetable soup or an ingredient in slaw after processing in a food processor.

Vegan Cauliflower Steak Recipes

1. Seitan Steak And Mushroom Pie

This pie is ideal for a Sunday dinner or a warm, comfortable meal any time of the day or night when the weather is chilly. They go excellently with thick, creamy mashed potatoes, green veggies, and copious amounts of gravy.

Prep time: 30 minutes | Cook time: 30 minutes | Total time: 60 minutes | Servings: 5

Ingredients

• Seitan steaks: 3 cups, chopped
• Brown onions: 2, chopped
• Button mushrooms: 1½ cups, halved
• All-purpose flour: 2 tablespoons
• Dried rosemary: 1 tablespoon
• Dried thyme: 1 tablespoon
• Large bay leaf: 1
• Avocado oil: 2 tablespoons for frying
• Mushroom gravy: 1 tablespoon (or vegan Worcestershire sauce)
• Vegetable stock: 1¼ cups
• Salt & pepper to taste
• Shortcrust pastry to line an 8-9 inch tin
• Soy milk: 2 tablespoons for brushing

Method

1. The seitan should be browned in a non-stick skillet with avocado oil before preheating the oven to 350°F. Once the onions are cooked, add the mushrooms and simmer for a further minute over medium heat.
2. Incorporate the flour, herbs, bay leaf, salt, and pepper. Add the stock and mushroom gravy. Reduce the heat to low-medium and simmer the mixture for about 10 minutes.
3. Roll out your shortcrust dough and line your pie pan while the seitan mixture simmers; sprinkle plain flour into the tin beforehand to prevent sticking.
4. Fill the pie pan with the filling, then cover it with the remaining dough. Cut a few slits in the pie's top to let steam out, then use a fork to press the edges down. Brush the top with soy milk.
5. The pie should be baked for about 40 minutes, or until golden brown, at 350°F.
6. Serve with your preferred potatoes and vegetables and a generous amount of thick gravy.

2. Lemon Paprika Tofu Steaks

These flavour-packed tofu steaks are easy to cook, go great with practically any dish you choose to serve them with, and are brimming with flavour. Tofu is marinated in a straightforward marinade of mint, lemon, and black salt before being perfectly cooked in a cast iron skillet to give the steaks a crispy exterior while maintaining a delicate interior.

Prep time: 15 minutes | Cook time: 20 minutes | Total time: 35 minutes | Servings: 8

Ingredients

• Tofu: 7 ounces
• A handful of mint leaves or 1½ tablespoons of dried mint
• Fresh lemon juice: 2 tablespoons
• Paprika: ¾ teaspoon
• Black salt: ¼ teaspoon
• Grapeseed oil or another high-heat oil: 1 tablespoon

Method

1. Mix the mint, lemon juice, paprika, and salt in a small bowl. Use a mortar and pestle or a blender to mash everything together thoroughly.
2. It is best to cut up the tofu before marinating it.
3. Heat a cast iron pan (or another heavy-bottomed pan) for 1-2 minutes on medium heat or until water dances on it. Cook the tofu for three to four minutes. When it has browned, turn it.
4. Serve the tofu right away.

3. Vegan Steak Sandwich

The vegan steak sandwich is a straightforward dish consisting of a slab of high-quality grilled or fried “beefsteak” served on bread or roll with a selection of toppings. Serve it with fried onions. I caramelized mine and added mushrooms as a topping.

Prep time: 15 minutes | Cook time: 1 hour | Total time: 1¼ hour | Servings: 5

Ingredients For The Patty

• Firm silken tofu drained and cut into squares: 1 cup
• Vegan minced crumble: 2 cups (thaw for 40 minutes if you are using frozen)
• Onion: 1 medium-sized, finely chopped
• Garlic: 2-3 cloves, finely chopped
• Flat leaf parsley: 2 tablespoons, finely chopped
• Ground flaxseed: 1 tablespoon
• Sea salt: 1 teaspoon or to taste
• Curry powder: 1 teaspoon
• Wholewheat bread: 1 slice, soaked and well wrung (squeeze the water out with clean hands)
• Dry bread: 1 slice
• Vegan Worcestershire sauce: 2 tablespoons
• HP brown sauce: 2 tablespoons
• Muscovado sugar: 1 tablespoon or to taste
• Chilli powder: ½ teaspoon

Ingredients For The Toppings

• Onions: 2, cut into rings
• Muscovado sugar: 1-2 heaped tablespoons
• Avocado oil
• Vegan Worcestershire sauce: 2 tablespoons
• HP brown sauce: 1 tablespoon
• Sea salt: 1 teaspoon or to taste

Method For The Patty

1. Pat the onions dry with a paper towel.
2. The next step is to combine all the ingredients, including the pre-wet bread, in a bowl and mash with clean hands until a pulp forms. Hugely roll into a ball, then chill for an hour to set.
3. Take the ball out of the fridge, divide it into four parts, and, using clean hands, flatten and form each piece into a steak. The ability to cook four steaks at once should be possible. Twenty minutes more of chilling is required before frying the food.
4. Ensure the non-stick pan and oil are hot before frying; flip the food carefully with a metal spatula and cook for 5 minutes on each side. Then, perhaps, put them in a hot oven while preparing the caramelized onion and mushrooms.

Method To Make The Caramelized Onion Topping For The Steak:

1. Once the oil is hot, add the onions to the pan. Fry the onions thoroughly on all sides, add the sugar, and cook them until they caramelize (~4-5 minutes).
2. Then, reduce the heat and add the remaining ingredients. Stir for a minute, then season with salt and sugar to taste. To create your mushrooms and then cover them.

Method To Make The Mushroom Topping

1. You'll need about 12 cleaned and prepped mushrooms.
2. Before frying them in avocado oil, add some salt and vegan Worcestershire sauce.
3. Take out the mushrooms once they are done.

4. Vegan Portobello Mushroom Steaks

This flavourful Portobello mushroom steak will sate your appetites. Though it tastes great, you can also serve it with mashed potatoes or vegetables! An alternative to eating our furry buddies is to sauté them with onions, balsamic vinegar, mirin, and herbs.

Mushrooms can be used as the main ingredient in vegan recipes, giving them a meaty texture. It is an excellent and filling vegan entrée nicely spiced. These portobello mushroom steaks will fill you up and become a new favorite.

Prep time: 20 minutes | Cook time: 30 minutes | Total time: 50 minutes | Servings: 2

Ingredients

• Vegan butter: 1 tablespoon
• Vegan vegetable or vegan beef broth: ½ cup
• Yellow onion: ½ small, diced
• Garlic: 1 large clove, minced
• Balsamic vinegar: 3 tablespoons
• Mirin or sherry: 1 tablespoon
• Soy sauce: ½ tablespoon
• Tomato paste: ½ tablespoon
• Dried thyme: 1 teaspoon
• Dried basil: ½ teaspoon
• Ground black pepper: ½ teaspoon or to taste
• Large, whole Portobello mushrooms: 2

Method

1. Warm the vegan butter over medium heat in a large frying pan. Pour half of the broth over the melted butter, then heat thoroughly.
2. Next, add the onion and garlic. Over medium-high heat, cook for approximately 8 minutes.
3. Meanwhile, combine the remaining ingredients in a small bowl except for the mushrooms and the second half of the broth. Pull off the stems and clean the mushrooms with a moist cloth.
4. Reduce the heat to medium, then stir in the prepared mixture. Bring to a simmer and add the Portobello caps and their stems.
5. For about 8 minutes, cook with a cover. Gently flip the mushrooms over, add the last of the liquid, cover, and simmer for an additional 8 minutes.
6. Serve hot with onions and the juice on top.

5. Spicy Lime Cauliflower Steaks

You can prepare cauliflower steaks in various ways because they absorb any flavour you cook them in! This particular recipe uses lime, paprika, cumin, and agave nectar for a hint of sweetness. Simple, fast, and very tasty!

Prep time: 10 minutes | Cook time: 10 minutes | Total time: 20 minutes | Servings: 4

Ingredients For The Spicy Lime Cauliflower Steaks

• Cauliflower: 1 large head
• Avocado oil: ¼ cup
• Limes, zest and juice: 2
• Garlic: 2 cloves, finely grated
• Agave nectar: 1 teaspoon
• Smoked paprika: 2 tablespoons
• Cumin: 1 tablespoon
• Sea salt: 1 tablespoon
• Cilantro leaves: ¼ cup, finely chopped
• Lime wedges to serve

Ingredients For The Raw Vegan Chimichurri

• Parsley leaves: ½ cup
• Cilantro leaves: ½ cup
• Clive oil: ¾ cup
• Red wine vinegar: ¼ cup
• Garlic: 3 cloves
• Red pepper flakes: 1 teaspoon
• Sea salt: ½ teaspoon or to taste
• Pepper: ½ teaspoon or to taste

Method

1. Start by cleaning the cauliflower and slicing it into thick steaks; the remaining florets can be saved and added to another dish or juiced.
2. Brush the cauliflower steaks with the mixture after mixing all the ingredients, excluding the cilantro, in a small mixing bowl. Use the remaining sauce on the pan afterwards.
3. For 3-5 minutes on each side, fry the steaks on medium-high heat. The steaks are ready when the cauliflower steaks become softer and nicely browned.
4. Serve with some cilantro and freshly squeezed lime.
5. All you have to do to serve the steaks with some raw vegan chimichurri sauce is combine all the ingredients in a food processor and pulse for 15-20 seconds.

6. Buffalo Cauliflower Steaks

This recipe does not require much time, but the result is a crispy, crunchy bliss! Gluten-free and naturally vegan!

Prep time: 10 minutes | Cook time: 30 minutes | Total time: 40 minutes | Servings: 4

Ingredients

• Cauliflower: 1 large
• Gluten-free flour: 1½ cups
• Garlic powder: 4 teaspoons
• Onion powder: 4 teaspoons
• Ground cumin: 2 teaspoons
• Smoked paprika: 2 teaspoons
• Sea salt: ½ teaspoon
• Cracked black pepper: ½ teaspoon
• Unsweetened nut-based milk: ¾ cup
• Water: ¾ cup
• Gluten-free bread crumbs: 3 cups
• Vegan butter: ¼ cup
• Buffalo-style hot sauce: 1½ cups

Method

1. Turn on the 450°F setting on your oven.
2. Line it with parchment paper to ensure the breeding doesn't adhere to the baking sheet.
3. Take care not to cut any florets when cleaning the cauliflower. Remove the leafy green bits.
4. Cut in half starting at the top.
5. Then, cut the first half again in half to get four slices.
6. Combine the flour, milk, water, cumin, paprika, garlic, onion, salt (if using), and pepper.
7. If the batter is excessively thick, you might need to add more water.
8. Though not excessively so, the batter should be thick.
9. Move to a big, shallow dish.
10. In another deep, broad dish, add the bread crumbs.
11. Dip the cauliflower steaks into the liquid mixture.
12. Be sure to coat them completely.
13. Next, coat with breadcrumbs.
14. Ensure a good coating.
15. Place on the baking sheet after that.
16. After 15 minutes, turn the baking dish over.
17. Bake for 10 more minutes.
18. While baking, melt the vegan butter and combine it with the hot sauce.
19. Put in a shallow, broad dish.
20. Dip the baked cauliflower on both sides into the hot sauce mixture.
21. Ensure a good coating.
22. Then, add the coated steaks to the newly-lined baking sheet after I changed the parchment paper.
23. After 15 minutes of baking, turn.
24. Then bake for 10 more minutes.
25. Eliminate and serve.

7. Sweet Potato Steaks

These sweet potato steaks are an excellent vegetarian dinner. Although I used sweet and smoky flavours to marinate the steaks, feel free to use your preferred flavour combination.

Prep time: 10 minutes | Cook time: 40 minutes | Total time: 50 minutes | Servings: 1

Ingredients

• Avocado oil: 1 tablespoon
• Maple syrup: 1 tablespoon
• Tabasco: 6 drops or to taste
• Smoky paprika: ¼ teaspoon
• Sea salt: 1 teaspoon or to taste
• Freshly ground black pepper: ½ teaspoon or to taste
• Sweet potato: ½ a medium-sized, peeled and sliced into 2 cm rounds

Method

1. Preheat your oven to 220°C. Put a baking tray on top of a baking rack.
2. With a spoon, combine the marinade ingredients in a small bowl.
3. With a sharp knife, score the sweet potato rounds on both sides to make diamond-shaped cuts about ¼ of the way into the sweet potato, allowing the marinade to soak in.
4. Place the steaks on the roasting rack, brush both sides with the marinade (save the remaining marinade to serve as salad dressing and drizzle over the cooked steaks), and bake in the preheated oven for about 30-35 minutes.
5. Check after 20 minutes to see whether there is still some resistance when stabbed with a sharp knife.
6. Remove cooked food from the oven. In a frypan, heat a small amount of oil almost to smoking.
7. Add the steaks and cook them for a couple of minutes per side.
8. Serve accompanied by your preferred sides and the remaining marinade.

8. Garlic Butter Cauliflower Steaks

If you have leftover gremolata, try it on avocado toast or roasted vegetables.

Prep time: 15 minutes | Cook time: 25 minutes | Total time: 40 minutes | Servings: 1

Ingredients For Cauliflower Steaks

• Cauliflower steaks: 2
• Non-dairy butter: 4 tablespoons, divided
• Lemon juice: 1 tablespoon
• Garlic powder: 1 teaspoon, divided
• Onion powder: 1 teaspoon, divided
• Sea salt: ½ teaspoon or to taste
• Black pepper: ¼ teaspoon or to taste
• Yukon gold potatoes: 4 cups, cut into about 1-inch cubes
• Brussels sprouts: 3 cups
• Balsamic vinegar: 3 tablespoons

Ingredients For The Gremolata

• Lemon zest: ½ lemon
• Garlic: 1 small clove
• Parsley leaves: 1 cup
• Capers: 1 tablespoon

Method

1. Preheat your oven to 425°F.
2. On a sheet pan, arrange vegetables and steaks of cauliflower. Sprinkle all the vegetables, including the potatoes and Brussels sprouts, with ½ teaspoon of garlic powder, onion powder, salt, freshly ground black pepper, and the 3 tablespoons of balsamic vinegar.
3. Melt 4 tablespoons of plant-based butter in a tiny bowl. Over the potatoes and Brussels sprouts, drizzle 1 Tablespoon of the melted butter. Toss the potatoes and Brussels sprouts to distribute the sauce with your hands evenly.
4. Add lemon juice, the remaining ½ teaspoon of onion and garlic powder, the remaining ¼ teaspoon of salt, and some freshly ground black pepper to the remaining 3 Tablespoons of butter. To combine, stir.
5. Apply the garlic butter mixtures to the top and bottom of the cauliflower steaks using a brush. When everything is brown and tender, roast on the middle rack of a 425°F oven for 50–60 minutes, pausing every 30 minutes to flip the steaks and stir the potatoes and Brussels.
6. Make the gremolata while the vegetables and cauliflower are baking. Lemon zest, parsley, garlic, and capers are combined and finely chopped.
7. When the cauliflower and vegetables are tender, remove them from the oven, place them on plates, and top them with gremolata immediately.

Is Cauliflower Safe For Everyone?

• Cauliflower is generally a healthy option. The number of cruciferous vegetables you eat may be limited if you have thyroid problems. These vegetables might prevent iodine from being absorbed, which is necessary to produce thyroid hormones. But remember that you must eat regularly and reasonably for this to be a problem.
• Most of us benefit greatly from cauliflower's high fiber content because it aids digestion and serves as a food source for the good bacteria in our gut. High-fibre foods, however, can make some people feel bloated and gassy; this is especially true for those with ulcerative colitis, Crohn's disease, or inflammatory bowel disease (IBD).
• Your doctor or dietitian may advise you to keep an eye on the foods high in vitamin K in your diet, such as cauliflower, to make sure you consume identical amounts regularly if you are taking a blood thinner like warfarin. Before making any significant adjustments to what and how much you eat, if in doubt, speak with your doctor.

Conclusion

The plant compound sulforaphane makes cauliflower a heart-healthy vegetable. Sulforaphane functions as an antioxidant and lowers the inflammatory damage brought on by oxidative stress, which is a significant factor in the development of heart disease.

I trust you enjoyed this article about the 8 Best Vegan Cauliflower Steak Recipes For Your Kids. Please stay tuned for more blog posts to come shortly. Take care!

JeannetteZ

 

 

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