Pan Seared Cauliflower with Tahini
These pan seared cauliflower steaks are a satisfying vegetarian main that's meat-eater approved! They're crisp on the outside, tender on the inside and served with a garlicky, lemony tahini sauce and tangy pops of pomegranate seeds. It's light, yet satisfying and ready in under 30 minutes!
When you cut cauliflower into big, thick slices right down the center, it creates these dense, meaty pieces that can be seared in a pan just like a steak.
They turn golden brown and caramelized on the outside, but stay tender and juicy on the inside. A cast-iron skillet works best for this since it retains heat so well, but any heavy-bottomed pan will do.
It's best to sear the cauliflower over medium heat so that the outsides get deeply browned without burning before the insides cook through. Bringing them almost to the point of being charred, but not quite, is key to achieving that rich caramelized flavor and crisp texture.
You can serve a cauliflower steak lots of different ways, but I love it with a garlicky lemon tahini sauce, sweet tart pomegranate seeds and buttery pine nuts for crunch. This combo makes a great vegetarian main course, but it can also be served as a side dish if you cut the cauliflower into smaller pieces.
The tahini sauce is creamy and slightly bitter with a punch of garlic and lemon juice. Simple but powerful, it perfectly complements the deeply browned cauliflower. It's also excellent with this recipe for lamb meatballs!
The ruby red pomegranate seeds combined with bright green herbs makes this a beautiful dish for the holidays. But the best part is it only takes 30 minutes to make!
Want more great cauliflower recipes? Try this Sicilian Roasted Cauliflower, my creamy Cauliflower Gratin, or this fun Cauliflower Mac and Cheese.
Why This Recipe Works
- A holiday-worthy vegetarian main also doubles as a side dish.
- Results in deeply caramelized cauliflower with juicy, tender centers.
- Satisfies vegans, vegetarians and meat eaters alike.
- It's ready in under 30 minutes!
Ingredient Notes
Cauliflower - Look for a large head of cauliflower with tight florets and vibrant outer leaves. Choose heads that are heavy for their size so you can cut at least two good steaks from the center.
Tahini - Use a high-quality tahini; it makes a huge difference in flavor and texture. This is my favorite brand of tahini. It's incredibly smooth with no bitterness!
Cilantro - Fresh cilantro, Italian flat-leaf parsley, mint and dill all work well.
Pomegranate - Fresh pomegranate arils add sweetness and color, but a drizzle of pomegranate molasses is a great alternative when fresh fruit isn't available.
Olive oil - Use a good-quality extra virgin olive oil for the best flavor.
*Find the full ingredient list in the recipe card below!
Helpful Equipment
- Cast-iron skillet
- Sharp knife
- Cutting board
- Baking sheet
- Small bowl
- Tongs
- Measuring spoons
- Oven-safe spatula
Step by Step Instructions
- Combine the garlic, lemon, tahini, and salt in a small bowl. Whisk together, then add cold water a tablespoon at a time while whisking. The mixture will seize up at first, keep whisking and adding water until it forms a smooth, saucy consistency. Taste for seasoning and adjust with more lemon juice or salt as needed.
- Place the cauliflower stalk-side-down on a cutting board and trim ¼ inch off the edges on either side. Cut two thick slices (about 1½-2 inches) from the center, saving the leftover florets for another use, like soup or a side salad.
- Preheat the oven to 350°F and place a baking sheet inside to heat up. Heat 3 tablespoons of olive oil in a large cast-iron skillet over medium-high heat. Season the cauliflower steaks on both sides with salt and black pepper, then carefully place cauliflower steaks in the hot pan. Reduce to medium heat and sear until deeply browned, about 5 minutes per side. Transfer to the hot baking sheet and finish in the oven until a knife easily pierces the middle. Repeat with remaining steaks using another tablespoon of oil.
Pro Tip: The best flavor comes when the cauliflower is nearly charred. Don't be afraid to let it get dark, it enhances the nutty, meaty taste of the thick steaks.
- Spoon a generous amount of tahini sauce onto each plate, then place the cauliflower steaks on top. Sprinkle with flaky sea salt, scatter pomegranate arils and pine nuts, and garnish with herbs before serving immediately.
Tips for Success
- Use a cast-iron skillet for even browning and maximum caramelization.
- Bring the cauliflower close to the point of charring to develops the best flavor.
- For an extremely smooth and aerated sauce, blend all the ingredients in the food processor with an ice cube.
- Don't skip the pomegranate; it's the star of this dish visually and adds sweetness and tang! You can use a light drizzle of pomegranate molasses instead if fresh pomegranate isn't available.
- Toast pine nuts until golden brown before using for the best crunch and flavor.
Variations
- Swap in Italian flat leaf parsley, dill or mint instead of cilantro.
- Roast the cauliflower steaks on parchment paper in the oven rather than pan searing if you prefer a hands off cooking method. They won't get quite as crisp, but the flavor is still fantastic.
- Add a pinch of cayenne or red pepper flakes to the sauce for heat, or try cumin, coriander and smoked paprika for a bit more depth.
- Finish with a drizzle of extra virgin olive oil for extra flavor and richness.
Serving Suggestions
This cauliflower steak recipe makes an impressive vegan and vegetarian main dish for weeknight dinners or festive gatherings.
For a different flavor profile, pair it with this herby Chimichurri Sauce, a punchy Italian Salsa Verde, bright Sicilian Salmoriglio or a rich and creamy Beurre Blanc.
It also goes great with homemade Marinara sauce and shaved parmesan cheese for an Italian flare or with sweet Caramelized Onions and a drizzle of balsamic or red wine vinegar.
How to Store and Reheat
Store leftovers in airtight containers in the refrigerator for up to 3 days.
Reheat in a cast-iron skillet or air fryer at medium heat until warmed through and crisp again.
The tahini sauce will thicken when chilled, so loosen it with a splash of water before serving.
FAQs
Fresh cauliflower works best since frozen vegetables release more moisture and won't achieve the same caramelization. Plus, they are already cut into florets so you can't get steaks.
You can prep the tahini sauce and cut the cauliflower in advance. Sear and assemble just before serving for the best texture.
Yes, but searing them first in a skillet ensures a deeper, golden brown crust. If baking only, increase the oven temperature slightly and use a preheated baking sheet for better browning. The cooking times will vary.
You can blend warm spices like cumin, coriander, or smoked paprika into the tahini for added depth. A pinch of cayenne or red pepper flakes gives it gentle heat, and a touch of turmeric adds beautiful color. Avoid using a pre-made spice mix that includes onion powder or garlic powder, these can overpower the fresh garlic already in the sauce and muddy the clean, bright flavor that makes it so good.
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Seared Cauliflower Steak Recipe
Ingredients
- 1 small clove garlic finely grated on a microplane
- 1 lemon juiced
- ¼ cup tahini
- kosher salt to taste
- cold water as needed
- 1 large head cauliflower leaves and stem trimmed
- freshly ground pepper to taste
- 4 tablespoons olive oil divided
- flaky sea salt such as Maldon, for sprinkling
- 2 tablespoons pine nuts toasted
- ¼ cup pomegranate arils
- ¼ cup fresh cilantro or mint leaves torn
Instructions
- Combine the garlic, lemon, tahini and salt in a bowl. Whisk together and add cold water, a tablespoon at a time while whisking. The mixture will seize up at first. Keep whisking and adding water until it forms a smooth, saucy consistency. Taste for seasoning and adjust with more lemon and salt as needed.
- Place the cauliflower stalk-side-down on a cutting board and trim ¼ off the edge on either side. Cut two thick slices (about 1 ½-2 inches) out of the middle, then save the remaining crumbled edge pieces for another use (like soup or a salad).
- Preheat the oven to 350℉ and place a sheet pan inside to heat up.
- Heat 3 tablespoons olive oil in a large cast iron skillet over high heat. Season the cauliflower steaks on both sides with salt and pepper, then carefully place one in the hot pan. Reduce the heat to medium-high and let cook until dark brown, about 5 minutes. Carefully flip and cook until dark brown on the other side.
- Transfer to the oven, then pour the remaining tablespoon of olive oil in the pan and repeat with the remaining cauliflower steak. The steaks are done when a knife can easily pierce the middle of each.
- Spoon a generous amount of tahini sauce on each plate, then place the cauliflower steaks on top. Sprinkle with flaky sea salt, then scatter the pomegranate arils and pine nuts all around. Garnish with a few cilantro or mint leaves, and serve immediately.
Nutrition
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I just made a cauliflower and tahini salad today (though with farro, so not gluten free) and I love the combination of the two flavors. I didn't think of pomegranate, but I can imagine that they bring it to the next level!
Your talk about doing a cleanse is reminding me that I usually do a no sugar/no drinking month at the beginning of the year. I do have a couple of sugary blog posts to deal with this weekend, but you have inspired me! A sugar-free/wine-free month is coming up.
Oh, farro sounds like such a lovely addition! I've been going crazy with the tahini lately, can't seem to get enough of it. So, did you start that cleanse?? I'm curious to hear how it's going!