Sublime Plant-Based Cauliflower Steaks with Onion & Cashew Sauce

Sublime Plant-Based Cauliflower Steaks with Onion & Cashew Sauce

Yield: 2

A sublime plant-based centrepiece: caramel-kissed cauliflower steaks crowned with a silky onion and cashew sauce—comforting, nourishing, and entirely dairy-free.

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Ingredients

• 6 tbsp sunflower oil
• 1 large onion, thinly sliced
• 50g cashew nuts
• 1 cauliflower
• 1 red chilli, roughly chopped
• 1 tbsp tomato purée
• 1/2 tsp salt
• 1/2 tsp caster sugar
• 1 tsp garam masala
• 1/4 x 25g pack coriander

Instructions

1. Heat 4 tbsp oil in a pan and add the onion and cashews. Cook over a medium heat for 10-12 minutes until golden. Transfer the cooked onion mixture to a sieve and sit over a bowl for 10 minutes to drain any excess oil, reserve both.
2. Meanwhile, cut the cauliflower through the root to make 2 slices, about 1,5cm thick, from the middle of the cauliflower (save the smaller forets anc cauliflower leaves for another dish). Heat the remaining 2 tbsp oil in a large frying pan and cook the cauliflower steak over a medium heat for 6-7 minutes on each side, until golden and tender.
3. Transfer 2/3 of the onion mixture to a blender with the chilli, tomato purée, salt, sugar, garam masala and 50ml water, plus 1tbsp of the onion oil. Whizz to a smooth purée. Serve the cauliflower steaks topped with the purée, extra onion mixture and a scattering of coriander leaves. This is great served on its own, couscous or salad.

Nutrition Information:

Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 912Total Fat: 72gSaturated Fat: 12gTrans Fat: 0gUnsaturated Fat: 54gCholesterol: 50mgSodium: 1783mgCarbohydrates: 45gFiber: 10gSugar: 15gProtein: 29g

Cauliflower: from coastal gardens to global favourite

Cauliflower is a member of the Brassica oleracea family, alongside cabbage, kale, and broccoli. It likely originated from Mediterranean coastal varieties that were selectively bred for their compact, edible curd. By the 16th and 17th centuries, it had become a delicacy across Europe, prized for its mild flavour and versatility. Today, you’ll find it everywhere—from market stalls to fine dining menus—shaped into steaks, rice, and even purées, thanks to its chameleon-like ability to take on seasonings and textures.

What gives cauliflower its recognisable taste

Under the bonnet, cauliflower contains glucosinolates, sulphur-bearing compounds that break down into aroma molecules when cut or heated. These create the faintly brassica, gently peppery notes we associate with the vegetable. When exposed to high, dry heat, natural sugars and amino acids undergo Maillard reactions, developing toasty, nutty flavours and a light sweetness that balances the brassica edge. Cauliflower also has naturally occurring glutamates, which contribute subtle savouriness—one reason it anchors a plate so convincingly even without meat or dairy.

Nutrition at a glance

Cauliflower is low in kilocalories yet generously endowed with fibre, supporting digestive health and satiety. A typical portion delivers a meaningful hit of vitamin C, along with vitamin K, folate, and small amounts of potassium. Coloured varieties add extra phytonutrients: orange cauliflower contains beta-carotene (a precursor to vitamin A), purple boasts anthocyanins, and green heads bring chlorophyll to the party. For anyone seeking nutrient density without heaviness, cauliflower’s profile is hard to beat.

Cashew nuts: a globe-trotting seed with creamy magic

Cashews originated in northeastern Brazil and were spread globally by Portuguese traders in the 16th century, notably to India and Mozambique. Botanically, the “nut” is a kidney-shaped seed that dangles beneath the cashew apple, an astringent, pear-like fruit used in juices and local spirits (Goa’s feni is a famous example). The seed is encased in a hard shell containing caustic compounds; for safety, cashews are steamed or roasted during processing, so the “raw” cashews you buy have already been heat-treated.

Nutritionally, cashews are rich in heart-friendly monounsaturated fats, chiefly oleic acid, and provide plant protein alongside magnesium, copper, manganese, zinc, and B vitamins. Their natural fat and starch content make them unusually adept at forming emulsions when blended with water—hence their reputation for producing sauces that are both silky and stable, without the need for dairy. They also contribute a gentle sweetness and a clean, nutty backdrop that flatters a wide range of savoury flavours.

Why do onion and cashew sauce love cauliflower

Onion’s sweetness develops through slow caramelisation, building layers of malt, toffee, and soft savoury notes. When those flavours meet the mellow nuttiness of cashew cream, you get a sauce that is at once lush and balanced. Poured over cauliflower, it highlights the vegetable’s roasted character while rounding off any sharper brassica tones. The combination delivers a satisfying spectrum: sweet (onion), savoury (glutamates), nutty (cashew), and gently peppery (cauliflower) in one coherent bite.

Sustainability and mindful eating

Cauliflower is typically a lower-impact crop compared with many animal proteins, and cashews—while transport-intensive—are dense in nutrients, making small portions go a long way. Choosing fair-trade or ethically sourced cashews where possible supports better labour practices in processing regions. As ever, mindful portion sizes and seasonal produce keep both palate and planet in happier balance.

Fun facts to share at the table

• The tight white “curd” of cauliflower stays pale because leaves naturally shield it from sunlight; when growers tie leaves over the head, it’s called blanching.

• Romanesco, with its mesmerising spirals, is a close brassica cousin celebrated for its fractal-like form.

• The cashew tree (Anacardium occidentale) can fruit for decades; its colourful apples bruise easily, which is why you rarely see them exported.

• Cashew nutshell liquid—an industrial by-product—contains useful phenolic compounds and is used in resins and coatings.

• In many cuisines, cashews straddle sweet and savoury with ease, starring in everything from kormas to brittle and festive sweets.

The flavour take-away

Pairing cauliflower’s roast-friendly, savoury personality with a sumptuous onion and cashew sauce creates depth without dairy. It’s a combination that feels special enough for guests yet aligned with plant-based, whole-food eating—proof that comfort and nourishment can happily share the same plate.