Tandoori-Spiced Cauliflower Steaks with Cucumber Raita

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Thick-cut cauliflower steaks coated in vibrant tandoori spices, oven-roasted until tender and served with a cooling cucumber raita sauce. This indian-inspired vegetarian (vegetarian) ready in about 45 minutes pairs plain Greek yogurt, tandoori masala spice blend, garlic paste for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 180 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. 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.

Prep: 15 min Cook: 30 min Serves 4 Indian cuisine 180 cal/serving
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Ingredients

Instructions

  1. Step 1: Preheat oven to 425°F. In a bowl, mix 1/2 cup plain Greek yogurt, 2 tbsp tandoori masala spice blend, 1 tsp garlic paste, 1 tbsp lemon juice, 1 tsp salt, and 1/2 tsp black pepper until smooth.
  2. Step 2: Brush both sides of 3 large 3/4-inch thick cauliflower steaks with 2 tbsp olive oil, then coat evenly with the yogurt-spice mixture. Place on a parchment-lined baking sheet.
  3. Step 3: Roast the cauliflower steaks for 25-30 minutes, flipping halfway through, until edges are browned and the cauliflower is tender.
  4. Step 4: Meanwhile, combine 1/2 cup finely diced peeled cucumber, 1/2 cup plain yogurt, 2 tbsp chopped cilantro, 1 tbsp chopped mint, 1/2 tsp ground cumin, and 1/4 tsp salt in a bowl. Stir well to make the raita sauce.
  5. Step 5: Serve the roasted tandoori cauliflower steaks hot, garnished with the cucumber raita alongside for dipping.

Equipment for this recipe

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Frequently asked questions

How long does Tandoori-Spiced Cauliflower Steaks with Cucumber Raita take to make?

Total time is about 45 minutes (15 min prep + 30 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Tandoori-Spiced Cauliflower Steaks with Cucumber Raita?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep plain greek yogurt from drying out.

Can I substitute ingredients in Tandoori-Spiced Cauliflower Steaks with Cucumber Raita?

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 Cucumber Raita for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). 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 Cucumber Raita 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.

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