Name: Parmesan Cauliflower Steaks with Marinara Recipe
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: 4
Cuisine: Italian
Ingredients: For the Cauliflower Steaks:; 1 head cauliflower; 3 tbsp olive oil; 1 oz parmesan cheese; salt and freshly ground black pepper; For the Garnish and Sauce:; 8 oz whole grain spaghetti; 25 oz marinara sauce; Grated Parmesan

Offering a delicious spin on a traditional 'steak', this Parmesan Cauliflower Steaks with Marinara Recipe is an absolute treat. It's a vegetarian's dream dish that even the most hardcore meat lovers won't be able to resist. The hearty cauliflower steaks are roasted till tender, then topped with parmesan and served over a bed of whole grain spaghetti and tangy marinara sauce. This dish is high on flavor, low on effort, and perfect for any day of the week.

Photos of Parmesan Cauliflower Steaks with Marinara Recipe

Cauliflower and parmesan are the star ingredients of this recipe, which are likely to be readily available in most supermarkets. If you can't find whole grain spaghetti, regular spaghetti will do the trick. The marinara sauce can be found in the pasta aisle of most supermarkets. If you prefer to make your own marinara sauce, you'll need tomatoes, garlic, onions, and some herbs.

Ingredients for Parmesan Cauliflower Steaks with Marinara

Cauliflower: This versatile vegetable forms the 'steak' in this recipe. It's roasted till tender and takes on a delightful crispiness.

Olive oil: Used for roasting the cauliflower, it adds a subtle richness to the dish.

Parmesan cheese: This hard, granular cheese adds a nutty flavor and a wonderful crunch when it's roasted.

Salt and freshly ground black pepper: These seasonings enhance the flavors of the other ingredients.

Whole grain spaghetti: This serves as the base of the dish, but you can substitute it with any pasta of your choice.

Marinara sauce: This tangy tomato-based sauce adds a refreshing contrast to the richness of the parmesan and olive oil.

One reader, Dalila Irwin says:

This parmesan cauliflower steaks with marinara recipe is a game-changer! The cauliflower steaks are perfectly seasoned and the parmesan adds a delightful crunch. The marinara sauce complements the dish beautifully. It's a must-try for anyone looking for a delicious and healthy meal.

Dalila Irwin

Techniques Required for Parmesan Cauliflower Steaks with Marinara

How to prepare cauliflower steaks: Cut the cauliflower into 1-inch thick slices and coat with olive oil, salt, and pepper before roasting in the oven.

How to cook whole grain spaghetti: Boil the spaghetti in salted water until al dente, then drain and toss with a light drizzle of olive oil to prevent sticking.

How to warm marinara sauce: Heat the marinara sauce in a medium saucepan on the stove, cover, and maintain a gentle simmer until ready to serve.

How To Make Parmesan Cauliflower Steaks with Marinara

Have a healthy yet filling dinner with these cauliflower steaks tossed with parmesan and spices then topped with marinara sauce and whole-grain spaghetti.

Preparation: 10 minutes

Cooking: 40 minutes

Total: 50 minutes

Serves:

Ingredients

For the Cauliflower Steaks:

1headcauliflower,large
3tbspolive oil
1ozParmesan cheese,finely grated, about ¾ cup
salt and freshly ground black pepper

For the Garnish and Sauce:

8ozwhole grain spaghetti,DeLallo Organic Whole Wheat Spaghetti recommended
25ozmarinara sauce,jar, DeLallo Pomodoro Fresco Marinara Sauce recommended
grated Parmesan,or pepper, and/or pinch red pepper flakes, optional garnishes

Instructions

Preheat oven to 425 degrees F and line a large baking sheet with parchment paper. Turn the cauliflower on its side and slice off the protruding end of the stem.
Place the cauliflower on a cutting board with the floret side up and use a sharp knife to slice it into 1-inch thick slices.
Transfer the cauliflower to your prepared baking sheet. Drizzle on two tablespoons of olive oil and gently toss to coat.
Rub the oil onto all sides of the cauliflower until all pieces are lightly coated, adding more oil if necessary.
Sprinkle the cauliflower with salt and pepper. Arrange it in a single layer and roast for 20 minutes.
Remove the cauliflower from the oven and carefully flip the cauliflower.
Sprinkle the Parmesan over the cauliflower and return it to the oven for another 18 to 20 minutes until the Parmesan is golden and the cauliflower is tender and caramelized on the edges.
Meanwhile, bring a large, salted pot of water to boil. Add the spaghetti and cook until al dente, according to package directions. Drain and toss with a light drizzle of olive oil to prevent sticking.
Warm the sauce in a medium saucepan on the stove. Cover and maintain a gentle simmer until you’re ready to serve.
Divide the spaghetti into individual bowls or plates, top with ample marinara sauce and roasted cauliflower.

Nutrition

Calories: 450.98kcal
Fat: 15.85g
Saturated Fat: 3.21g
Trans Fat: 0.01g
Monounsaturated Fat: 8.74g
Polyunsaturated Fat: 2.38g
Carbohydrates: 63.33g
Fiber: 7.99g
Sugar: 13.89g
Protein: 15.13g
Cholesterol: 8.36mg
Sodium: 899.26mg
Calcium: 178.47mg
Potassium: 1115.64mg
Iron: 2.91mg
Vitamin A: 73.45µg
Vitamin C: 68.35mg

Technique Tip for Perfect Parmesan Cauliflower Steaks

When roasting the cauliflower, ensure that the slices are not too thin. If they are too thin, they may burn or become too crispy before the parmesan has a chance to properly melt and brown. A thickness of about 1 inch is ideal for achieving a tender, roasted cauliflower steak with a beautifully melted and golden-brown parmesan crust.

Time-Saving Tips for Making This Cauliflower Steak Recipe

Prep ahead: Chop and prepare the cauliflower steaks and marinara sauce the night before to save time on the day of cooking.

Use pre-made marinara: Save time by using store-bought marinara sauce instead of making it from scratch.

Multi-task: While the cauliflower is roasting, cook the spaghetti and warm the marinara sauce to save time in the kitchen.

Invest in a good knife: A sharp knife will make slicing the cauliflower easier and quicker, saving you time and effort.

Cook in batches: If your baking sheet is not large enough to fit all the cauliflower steaks in a single layer, cook them in batches to ensure even cooking.

Substitute Ingredients For Parmesan Cauliflower Steaks with Marinara Recipe

parmesan cheese - Substitute with nutritional yeast: Nutritional yeast has a similar nutty and cheesy flavor, making it a great vegan alternative to parmesan cheese.
whole grain spaghetti - Substitute with zucchini noodles: Zucchini noodles are a low-carb, gluten-free alternative to traditional pasta, adding a lighter and healthier twist to the dish.

Presenting Parmesan Cauliflower Steaks with Marinara Sauce

Elevate the plating: Arrange the roasted cauliflower steaks in a circular pattern on the plate, slightly overlapping each other for an elegant presentation.
Garnish with finesse: Sprinkle freshly grated parmesan cheese over the cauliflower steaks, ensuring an even distribution for a touch of sophistication.
Incorporate color contrast: Drizzle the marinara sauce in a deliberate, artistic manner around the cauliflower steaks, creating a striking contrast against the white cauliflower and adding visual appeal to the dish.
Add a touch of greenery: Garnish the dish with a sprig of fresh basil or a few microgreens to provide a pop of color and a hint of freshness.
Emphasize texture: Consider adding a sprinkle of toasted pine nuts or breadcrumbs over the cauliflower steaks to introduce a delightful crunch and elevate the overall dining experience.
Attention to detail: Wipe the edges of the plate to ensure a clean presentation, demonstrating precision and care in the plating process.
Balance and symmetry: Aim for a harmonious arrangement, ensuring that the components are strategically placed to create a visually appealing and balanced composition on the plate.

Essential Tools for Making Parmesan Cauliflower Steaks

Oven: Preheat to 425 degrees F for roasting the cauliflower steaks.
Baking sheet: Line with parchment paper for roasting the cauliflower steaks.
Sharp knife: Used to slice the cauliflower into 1-inch thick steaks.
Cutting board: Place the cauliflower on the cutting board for slicing.
Large pot: Used for boiling the whole grain spaghetti.
Colander: For draining the cooked spaghetti.
Medium saucepan: Used to warm the marinara sauce on the stove.
Spatula: To flip the cauliflower steaks while roasting.
Mixing bowl: Used for tossing the spaghetti with a light drizzle of olive oil.
Grater: For grating the parmesan cheese.

Storing and Freezing Parmesan Cauliflower Steaks with Marinara

To store leftover parmesan cauliflower steaks, allow them to cool completely before transferring to an airtight container. Refrigerate for up to 3-4 days.
If you have extra marinara sauce, store it separately in an airtight container in the refrigerator for up to 5 days. Reheat gently in a saucepan or microwave before serving.
For longer storage, you can freeze the cauliflower steaks. Arrange them in a single layer on a baking sheet and freeze until solid, about 2 hours. Transfer the frozen steaks to a freezer-safe container or resealable plastic bag, separating layers with parchment paper to prevent sticking. Freeze for up to 2 months.
To reheat frozen cauliflower steaks, preheat your oven to 375°F (190°C). Place the frozen steaks on a baking sheet lined with parchment paper and bake for 15-20 minutes, or until heated through and crispy. Alternatively, you can microwave the steaks on high for 2-3 minutes, or until heated through.
It's not recommended to freeze cooked spaghetti, as it can become mushy and lose its texture when thawed. If you have leftover spaghetti, store it separately in an airtight container in the refrigerator and consume within 3-4 days.
When reheating the parmesan cauliflower steaks and marinara sauce, be sure to heat them thoroughly until steaming hot. Serve the reheated steaks over freshly cooked spaghetti for the best texture and flavor.

How To Reheat Leftover Parmesan Cauliflower Steaks

To reheat leftover parmesan cauliflower steaks in the oven, preheat your oven to 350°F (175°C). Place the cauliflower steaks on a baking sheet lined with parchment paper and cover them loosely with aluminum foil. Bake for 10-15 minutes, or until heated through. Remove the foil for the last 2-3 minutes to crisp up the parmesan cheese.
For a quicker option, you can reheat the cauliflower steaks in the microwave. Place them on a microwave-safe plate and heat on high power for 1-2 minutes, or until heated through. Be careful not to overheat them, as this can cause the cauliflower to become mushy.
If you want to reheat both the cauliflower steaks and the marinara sauce together, place them in an oven-safe dish, cover with foil, and bake at 350°F (175°C) for 15-20 minutes, or until heated through. Remove the foil for the last 5 minutes to allow the cheese to brown slightly.
For a stovetop method, heat a small amount of olive oil in a skillet over medium heat. Add the cauliflower steaks and cook for 2-3 minutes on each side, or until heated through and slightly crispy. You can also add a splash of water to the pan and cover it briefly to create steam and help the cauliflower heat through more evenly.
If you have leftover spaghetti, you can reheat it by placing it in a colander and running hot water over it until it's heated through. Alternatively, you can place the spaghetti in a microwave-safe bowl, add a splash of water, cover with a damp paper towel, and microwave on high for 1-2 minutes, or until heated through.

Interesting Fact About Parmesan Cauliflower Steaks with Marinara

The cauliflower in this recipe is a great source of vitamin C, providing 77% of the recommended daily intake in just one cup. It also contains a significant amount of fiber, which is beneficial for digestion and overall gut health. Additionally, the parmesan cheese used in this dish is a good source of calcium and protein, adding a nutritious element to the meal.

Is Making Parmesan Cauliflower Steaks at Home Cost-Effective?

This parmesan cauliflower steaks with marinara recipe is quite cost-effective for a household. Cauliflower is an affordable and versatile vegetable, and the other ingredients are commonly found in most kitchens. The dish offers a satisfying and flavorful meal that can easily feed a family of four. The approximate cost for this recipe would be around $15, making it a budget-friendly option. The overall verdict for this recipe would be an 8/10, considering its affordability, nutritional value, and delicious taste.

Is This Parmesan Cauliflower Dish Healthy or Unhealthy?

The parmesan cauliflower steaks with marinara recipe is a relatively healthy dish with some room for improvement. Here's why:

Cauliflower is a nutrient-dense vegetable, low in calories and high in fiber, vitamins, and minerals, making it a great choice for a healthy meal.
Olive oil is a healthy fat source, providing monounsaturated fats and antioxidants.
Parmesan cheese adds flavor and a small amount of protein, but it is also high in saturated fat and sodium.
Whole grain spaghetti is a better choice than refined pasta, as it contains more fiber and nutrients. However, the overall dish may be high in carbohydrates.
Marinara sauce can be a healthy addition, depending on its ingredients. Store-bought sauces may be high in added sugars and sodium.

To make this dish even healthier, consider the following suggestions:

Reduce the amount of parmesan cheese used or opt for a low-fat version to decrease the saturated fat content.
Use a homemade marinara sauce with fresh tomatoes, herbs, and minimal added salt and sugar to control the sodium and sugar content.
Experiment with different types of pasta, such as zucchini noodles or legume-based pasta, to reduce the carbohydrate content and increase the fiber and protein.
Add more vegetables to the dish, such as roasted bell peppers, onions, or mushrooms, to increase the nutrient density and fiber content.
Use a smaller portion of pasta and a larger portion of cauliflower and other vegetables to create a more balanced meal.
Garnish with fresh herbs like basil or parsley to add flavor without increasing the calorie or sodium content.

Editor's Opinion on Parmesan Cauliflower Steaks with Marinara

The parmesan cauliflower steaks with marinara recipe is a delightful and inventive dish that offers a satisfying and flavorful vegetarian option. The combination of roasted cauliflower with the savory parmesan crust and the hearty marinara sauce creates a harmonious balance of textures and flavors. The recipe is straightforward and easy to follow, making it accessible for home cooks of all skill levels. It's a great way to showcase cauliflower as a main dish and is sure to impress both vegetarians and meat-eaters alike.

Enhance Your Parmesan Cauliflower Steaks with Marinara Recipe with These Unique Side Dishes:

Garlic Parmesan Roasted Asparagus: Toss asparagus in olive oil, garlic, and parmesan cheese, then roast until tender and crispy.

Balsamic Glazed Brussels Sprouts: Roast Brussels sprouts until caramelized, then drizzle with a balsamic glaze for a sweet and tangy side dish.

Honey Sriracha Roasted Carrots: Coat carrots in a honey sriracha glaze and roast until caramelized and tender for a spicy-sweet side dish.

Mushroom Risotto Cakes: Form leftover mushroom risotto into patties, then pan-fry until crispy and golden brown for a delicious and unique side dish.

Similar Recipes to Parmesan Cauliflower Steaks with Marinara

Roasted Vegetable Quinoa Bowl: This hearty and nutritious bowl is packed with roasted vegetables, protein-rich quinoa, and a flavorful tahini dressing.

Honey Garlic Glazed Salmon: A sweet and savory glaze made with honey and garlic takes this salmon dish to the next level. Serve with a side of roasted vegetables for a complete meal.

Mango Coconut Chia Pudding: Indulge in a creamy and tropical chia pudding made with fresh mango and coconut milk. It's the perfect healthy dessert or snack option.

Appetizer and Dessert Ideas for Parmesan Cauliflower Steaks

Appetizers:

Stuffed Mushrooms: Create a savory and indulgent appetizer by stuffing mushrooms with a flavorful mixture of cheese, herbs, and breadcrumbs. Bake until golden and crispy for a delicious start to any meal.

Spinach and Artichoke Dip: Whip up a creamy and cheesy dip using spinach and artichokes, then bake until bubbly and golden. Serve with crispy tortilla chips or toasted bread for a crowd-pleasing appetizer.

Desserts:

Chocolate Mousse: Indulge in a velvety, rich chocolate mousse that melts in your mouth with every spoonful. The perfect balance of sweetness and decadence, this dessert is sure to satisfy any chocolate lover's cravings.

Berry Parfait: Layered with creamy yogurt, fresh berries, and crunchy granola, this berry parfait is a delightful combination of textures and flavors. It's a light and refreshing dessert that's perfect for a summer treat or a guilt-free indulgence.

Why trust this Parmesan Cauliflower Steaks with Marinara Recipe:

This recipe offers a delightful twist on a classic dish, showcasing the versatility of cauliflower as a main course. The combination of savory parmesan cheese and the rich flavors of marinara sauce creates a satisfying and wholesome meal. The use of whole grain spaghetti adds a nutritious element, making it a well-rounded choice. With the careful instructions and attention to detail, this recipe promises to deliver a delicious and memorable dining experience. Trust in the quality of the ingredients and the thoughtful preparation to elevate your culinary journey.

Want to share your experience making Parmesan Cauliflower Steaks with Marinara or discuss the recipe further? Join the conversation in our Recipe Sharing forum section!

FAQ:

How can I make this recipe gluten-free?

To make this recipe gluten-free, simply use gluten-free spaghetti and ensure that the marinara sauce you use is also gluten-free. You can also skip the parmesan cheese or use a gluten-free alternative.

Can I use a different type of cheese instead of parmesan?

Yes, you can definitely use a different type of cheese if you prefer. Try using pecorino romano, gruyere, or even a sharp cheddar for a different flavor profile.

Can I prepare the cauliflower steaks ahead of time?

Yes, you can prepare the cauliflower steaks ahead of time. After roasting, let them cool and store them in an airtight container in the refrigerator for up to 2 days. When ready to serve, reheat them in the oven until they are warmed through.

Can I use a different type of pasta instead of spaghetti?

Absolutely! You can use any type of pasta you prefer. Penne, fettuccine, or even zucchini noodles would work well with this dish.

How can I add more flavor to the marinara sauce?

If you want to enhance the flavor of the marinara sauce, you can add some fresh herbs such as basil, oregano, or thyme. You can also sauté some garlic and onions before adding the marinara sauce for extra depth of flavor.