Tandoori-Spiced Cauliflower Steaks with Mint Yogurt Sauce

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Roasted cauliflower steaks coated in fragrant tandoori spices, served with a cooling mint yogurt sauce for a vibrant vegetarian entrée. This indian-inspired vegetarian (vegetarian) ready in about 35 minutes blends plain Greek yogurt, chopped fresh mint leaves, lemon juice 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 180 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.

Prep: 10 min Cook: 25 min Serves 3 Indian cuisine 180 cal/serving
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Ingredients

Instructions

  1. Step 1: Preheat oven to 425°F (220°C). In a small bowl, combine 2 tbsp tandoori masala powder, 1 tsp ground turmeric, 1 tsp garlic powder, 1 tsp ground cumin, 1 tsp salt, 1/4 tsp black pepper, and 3 tbsp olive oil to make a spice paste.
  2. Step 2: Brush 3 large cauliflower steaks (about 3/4-inch thick each) generously with the tandoori spice paste on both sides and place on a baking sheet lined with parchment paper.
  3. Step 3: Roast the cauliflower steaks in the preheated oven for 20-25 minutes, flipping halfway through, until edges are golden and tender.
  4. Step 4: Meanwhile, in a small bowl, mix 1/2 cup plain Greek yogurt, 1/4 cup chopped fresh mint leaves, 1 tbsp lemon juice, and 1/2 tsp salt to make the mint yogurt sauce.
  5. Step 5: Plate the roasted cauliflower steaks and drizzle or dollop with the mint yogurt sauce. Garnish with 2 tbsp chopped cilantro leaves and serve warm.

Equipment for this recipe

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Frequently asked questions

How long does Tandoori-Spiced Cauliflower Steaks with Mint Yogurt Sauce take to make?

Total time is about 35 minutes (10 min prep + 25 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 Mint 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 Mint 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 Mint 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 Mint 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.

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