Tandoori-Spiced Cauliflower Steaks with Cilantro Yogurt Sauce
Oven-roasted cauliflower steaks rubbed with warm tandoori spices, served with a cooling cilantro yogurt sauce for a vibrant vegetarian dish. This indian-inspired vegetarian (vegetarian) ready in about 30 minutes blends tandoori masala spice blend, olive oil, plain Greek yogurt into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 210 calories and feeds 3, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1, cut into 3/4-inch thick steaks large cauliflower head
- 2 tbsp tandoori masala spice blend
- 3 tbsp olive oil
- 1 cup plain Greek yogurt
- 1/4 cup, chopped fresh cilantro leaves
- 1 tbsp lemon juice
- 1, minced garlic clove
- 1 tsp salt
- 1/2 tsp black pepper
Instructions
- Step 1: Preheat oven to 425°F. Place 3 large cauliflower steaks (3/4-inch thick) on a baking sheet and brush both sides with 3 tbsp olive oil. Sprinkle evenly with 2 tbsp tandoori masala spice blend, 1 tsp salt, and 1/2 tsp black pepper.
- Step 2: Roast cauliflower steaks for 20 minutes, carefully flipping halfway through, until edges are golden and tender.
- Step 3: Meanwhile, in a small bowl combine 1 cup plain Greek yogurt, 1/4 cup chopped fresh cilantro, 1 tbsp lemon juice, and 1 minced garlic clove. Mix well and season with additional salt to taste.
- Step 4: Serve the roasted cauliflower steaks hot, drizzled generously with the cilantro yogurt sauce.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Tandoori-Spiced Cauliflower Steaks with Cilantro Yogurt Sauce take to make?
Total time is about 30 minutes (10 min prep + 20 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Tandoori-Spiced Cauliflower Steaks with Cilantro Yogurt Sauce?
Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.
Can I substitute ingredients in Tandoori-Spiced Cauliflower Steaks with Cilantro Yogurt Sauce?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Tandoori-Spiced Cauliflower Steaks with Cilantro Yogurt Sauce for a different number of people?
The recipe is written for 3 servings. Multiply each ingredient by (your serving target / 3). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Tandoori-Spiced Cauliflower Steaks with Cilantro Yogurt Sauce vegetarian?
Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
