I’m excited to share a simple, flavorful recipe: Grilled Cauliflower Steaks with Oil-Free Pesto. This dish is not only easy and economical, but it also cuts down on food waste and is packed with nutrition.

What is Pesto?

Pesto is an Italian condiment that’s typically made from basil, pine nuts, garlic, parmesan cheese, and olive oil. However, I like to think of recipes as guides. You can tweak them to suit your tastes and dietary needs, which is exactly what we’re doing here.

This version of pesto is more economical (because, let's be real, pine nuts can get expensive), and it’s oil-free for those who prefer to skip added fats. Plus, we’ll be repurposing ingredients to reduce food waste: win-win!

Why Cauliflower?

Cauliflower often gets overlooked, cast aside on veggie trays in favor of its flashier cousin, broccoli. But I encourage you to give this versatile vegetable another try, especially if you’re looking to add more meatless meals to your rotation.

Cauliflower can be roasted, mashed, or turned into rice, but today, we’re grilling it into thick, hearty steaks. Plus, if you visit your local farmers market, you might even find colorful varieties like purple, orange, or green cauliflower, which make this dish even more visually stunning.

Doctor’s Orders:

Cauliflower is packed with nutrients like vitamins C and K. Vitamin C helps boost your immune system, aids in wound healing, and supports strong bones. Vitamin K is crucial for blood clotting and also plays a role in bone health. Cauliflower is also a great source of folic acid, which is especially important during pregnancy. Best of all, it’s naturally fat- and cholesterol-free!

Grilled cauliflower steaks with oil-free pesto

Ingredients for Oil-Free Pesto:

• Walnuts
• Garlic cloves
• Fresh basil
• Fresh spinach
• Vegan parmesan cheese
• Juice from a jar of roasted bell peppers

Ingredients for Cauliflower Steaks:

• One large head of cauliflower (sliced into 1-inch thick steaks)
• Vegan Worcestershire sauce (I, of course, use my Physician in the Kitchen brand)
• Kosher salt

How to Prepare Cauliflower Steaks

1. Prep the Cauliflower: Start by removing the green leaves and ensuring the base is flat. Slice the cauliflower into 1-inch thick steaks. Depending on the size of your cauliflower, you should get 2-3 steaks. The core will hold the steaks together, much like the bone in a traditional steak.

2. Marinate the Steaks: Place the steaks in a bowl or dish, and brush them with your favorite marinade. I’m using my vegan Worcestershire sauce, but if you don’t have that (why not?!), you can create a spice mix with onion, garlic, smoked paprika, thyme, and turmeric. Since this is an oil-free recipe, dissolve the spices in a little water or low-sodium veggie broth. You can also use BBQ sauce if you prefer.

   Tip: Marinate the steaks for at least an hour, or even overnight, to really let those flavors soak in!

3. Heat the Grill: While the steaks marinate, preheat your cast iron grill. You want it nice and hot so you can get that satisfying sizzle when you lay the steaks down.

Time for the Oil-Free Pesto!

As I mentioned, this recipe is quick and budget-friendly while cutting down on food waste. Instead of using the typical 5 cups of basil, I’m using a combination of basil and spinach. This stretches the recipe, saves you money, and adds a healthy dose of fiber, vitamins A, C, and K, and minerals like potassium and iron.

1. Blend the Ingredients: In a food processor or high-powered blender, pulse walnuts and garlic a few times. Add the basil and spinach and blend until combined.

2. Drizzle in the Bell Pepper Juice: While the motor is running, slowly add in the roasted bell pepper juice. This not only replaces the oil but also adds a subtle, smoky flavor that complements the garlic perfectly.

3. Finish with Vegan Parmesan: Add the vegan parmesan cheese and blend until smooth. Taste, adjust seasoning, and set aside.

Grilling the Cauliflower Steaks

Once your grill is hot, place the cauliflower steaks on and cook them over medium-high heat for about 5 minutes on each side. I like to use a cast iron grill press to ensure the steaks cook evenly and faster.

Pro tip: You don’t need to oil the grill because the steaks have been marinating in liquid. After grilling, remove the steaks and baste them with the pesto.

Serving Suggestions

These grilled cauliflower steaks pair perfectly with a variety of sides. In the video, I served mine with a mushroom risotto, but you could easily enjoy them with a fresh salad, stir-fry, or whatever you’re craving.

And don’t forget—you can repurpose the leftover cauliflower pieces into florets for roasting, or process them in a food processor or chop them into cauliflower rice. You could even mash them into a creamy, potato-like side dish.

After plating the cauliflower steaks with pesto, it’s time for the best part: the taste test. The steak is cooked to perfection, the pesto is flavorful without the need for oil, and the smoky bell pepper juice brings it all together. Trust me—this is a home run!

Try It Yourself!

I hope you’ll give this oil-free, economical, and delicious recipe a try. When you do, be sure to tag @PhysicianInTheKitchen with your photos. And if you’re looking for more plant-based inspiration, grab a copy of my book Doc Fix My Plate: The Physician In The Kitchen’s Prescriptions For Your Healthy Meal Makeover.

What do you think? Would you try this oil-free pesto and cauliflower steak combo? Let me know in the comments!

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