Recipe description
June 21, 2026
Cauliflower steak with bean puree
A fiber-rich cauliflower steak paired with a creamy bean puree.
Protein Rich
Plant Based
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from cauliflower and beans.
- Diverse plant ingredients support gut microbiota.
- Balanced with protein, fiber, and polyphenol-rich plants.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Cauliflower
4
cup
Cannellini beans
1.5
cup
Garlic
2
piece
Oil, olive
3
tablespoon
Lemon
1
piece
Parsley
2
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Preheat the oven to 425°F (220°C).
2
Slice the cauliflower into thick steaks.
3
Drizzle olive oil over cauliflower steaks and season with salt and pepper.
4
Roast in the oven for about 25-30 minutes, flipping halfway through until golden brown.
5
While the cauliflower is roasting, in a blender, combine the cannellini beans, garlic, lemon juice, and a pinch of salt.
6
Blend until smooth and creamy, adding a little water if necessary.
7
Remove the cauliflower from the oven and serve with the bean puree.
8
Garnish with chopped parsley.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
12 g
Protein
40 g
Carbohydrates
11 g
Fiber
6 g
Sugar
9 g
Fat
1.5 g
Saturated fat
0.9 g
Salt
FAQ
What is cauliflower steak with bean puree?
A dish where thick slices of cauliflower are roasted or baked and served with a puree made from cooked beans.
Is this dish vegan and gluten-free?
Yes. It’s plant-forward and typically vegan; check for added sauces. It’s gluten-free if all ingredients are gluten-free.
How do I make the cauliflower steaks?
Cut the cauliflower into about 2.5 cm thick steaks, brush with oil, season, and roast or bake until tender.
How long does it take to prepare and cook?
About 30–40 minutes in total; add 10–15 minutes if using dry beans for the puree.
What are the health benefits of the beans and cauliflower in this dish?
Cauliflower provides fiber and polyphenols; beans add plant protein and more fiber, supporting gut health and fullness.
Can I prepare this ahead or store leftovers?
Yes. Refrigerate leftovers for 2–3 days and reheat gently; store the bean puree separately.
How can I customize or substitute ingredients?
You can swap cauliflower for broccoli or use chickpeas instead of beans; adjust seasonings and reduce or omit oil if desired.
Are there any potential digestive issues with beans?
Beans can cause gas for some people. Start with smaller portions and rinse canned beans; choose low-FODMAP options if needed.
What should I serve it with for a complete meal?
Pair with a fresh salad or a whole-grain side to increase plant variety and fiber intake.
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