cauliflower steak with crunchy chickpeas, yogurt, and mint
cauliflower steak with crunchy chickpeas, yogurt, and mint
A lovely vegetarian dish that’ll fill you up without weighing you down.
| SERVES | PREP TIME | COOK TIME |
|---|---|---|
| 1 | 5 mins | 25 mins |
This vegetarian-friendly dish is packed with fiber and flavor. It’s a great recipe to batch cook or prep on the weekend so you can quickly assemble it when you’re pressed for time during the week. The recipe below is for one serving, but I recommend you double, triple, or quadruple it for leftovers. Simply adjust the yield below.
INGREDIENTS
1/4 cup bulgur (about 3/4 cup cooked)
1 cup cauliflower
1/2 cup garbanzo beans, rinsed
1/4 cup yogurt, greek, plain, whole milk
1 Tbsp mint, coarsely chopped
1 tsp extra virgin olive oil
juice from 1/4 to 1/2 lemon
kosher salt
pepper
INSTRUCTIONS
See possible recipe alterations and comments in the notes section below.
Preheat oven to 400° F.
Cauliflower SteaksRemove the toughest outer leaves from cauliflower (leave tender inner leaves) and trim the stem to remove the fibrous tough portion. Slice cauliflower lengthwise into 1-inch "steaks" leaving the stem at the bottom to help hold it together. Place on baking sheet; drizzle oil over "steaks", then sprinkle dry seasonings and rub to completely cover, be sure to flip "steaks" so both sides are seasoned and oiled.
Bake for 20 to 25 minutes, or until tender and golden brown, flipping halfway through.
Bulgur and Crispy ChickpeasCook bulgur according to package directions.
Meanwhile, heat a small sauté pan over medium-low heat, add olive oil and chickpeas; season with salt and pepper. Cook until golden and crispy all over, about 8 to 10 minutes, shaking the pan frequently (if chickpeas are popping all over the place, lower the heat).
AssemblingIn a small bowl, combine yogurt, lemon juice, and a pinch or two of salt.
Swoosh yogurt on a plate, top with bulgur, cauliflower, crispy chickpeas, and mint.
Notes
Use DF yogurt to make DF.
| CALORIES | CARBS | PROTEIN | FAT |
|---|---|---|---|
| 462 | 64g | 17g | 15g |
photo for Weeknight Dinners by Melissa Peterson
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This post was written by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well. Kelly specializes in meal planning, the Mediterranean diet, and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food.