Curried Cauliflower Steaks with Red Rice & Tzatziki


Gone are the days when your rice choices were limited to white and brown. In this healthy vegetarian dinner recipe, the aromatic flavor of red rice or brown basmati jibes deliciously with fragrant curry powder. Because you need 2 whole heads of cauliflower to get 4 cauliflower steaks, you'll have leftover cauliflower florets to use up. Roast the florets alongside the steaks, then toss them with some chickpeas and tzatziki sauce for a healthy lunch (see Tip, below).

Prep Time:
30 mins
Additional Time:
30 mins
Total Time:
1 hrs
4 servings



  • ¾ cup nonfat plain Greek yogurt

  • ¼ cup sour cream

  • 1 tablespoon lemon juice

  • 1 clove garlic, minced

  • ½ teaspoon kosher salt

  • ½ medium cucumber, seeded and grated

Rice & Cauliflower Steaks

  • 1 cup red rice or brown basmati rice

  • cup extra-virgin olive oil

  • 1 tablespoon lemon juice

  • 2 teaspoons curry powder

  • ½ teaspoon kosher salt

  • 2 medium heads cauliflower

  • 2 tablespoons chopped fresh cilantro


  1. To prepare tzatziki: Whisk yogurt, sour cream, lemon juice, garlic and salt in a medium bowl until smooth. Fold in cucumber. Refrigerate.

  2. To prepare rice & cauliflower: Preheat oven to 450 degrees F. Line a large rimmed baking sheet with foil.

  3. Prepare rice according to package directions. Keep warm.

  4. Meanwhile, whisk oil, lemon juice, curry powder and salt in a small bowl.

  5. Remove any outer leaves from cauliflower, but keep stems intact. Place on a cutting board, stem-side down. Using a large chef's knife, cut two 1-inch-thick slices from the center of each head to make 4 cauliflower "steaks." Cut enough of the remaining cauliflower into 3/4-inch florets to get 4 cups. Place the steaks and florets in a single layer on the prepared baking sheet. Brush both sides with the curry mixture.

  6. Roast, gently turning halfway through, until the florets are lightly browned and the cauliflower-steak stems are tender, 30 to 35 minutes.

  7. Refrigerate the florets and 6 tablespoons tzatziki for another use (see Tip, below).

  8. Divide the rice among 4 plates and top each portion with a cauliflower steak, 1/4 cup tzatziki and a sprinkle of cilantro.


To make ahead: Refrigerate tzatziki (Step 1) for up to 5 days; refrigerate roasted cauliflower florets for up to 3 days.

Tips: Turn leftovers into a Curried Cauliflower Salad for lunch: Combine 6 Tbsp. leftover tzatziki with 1 sliced scallion and 1/2 tsp. curry powder. Chop the reserved roasted cauliflower florets; stir into the sauce with 1/3 cup diced cucumber and 1/4 cup rinsed canned chickpeas. Serve garnished with cilantro, with a 6-inch whole-wheat pita.

Nutrition Facts (per serving)

410 Calories
21g Fat
49g Carbs
10g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 410
% Daily Value *
Total Carbohydrate 49g 18%
Dietary Fiber 7g 24%
Total Sugars 5g
Protein 10g 21%
Total Fat 21g 27%
Saturated Fat 4g 20%
Cholesterol 6mg 2%
Vitamin A 101IU 2%
Vitamin C 92mg 103%
Folate 113mcg 28%
Sodium 317mg 14%
Calcium 95mg 7%
Iron 1mg 7%
Magnesium 98mg 23%
Potassium 657mg 14%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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