Cauliflower Steaks, butter bean purée and chimichurri sauce

Hero ingredient: White beans

Serves 2

Heart & Stroke Foundation Nutrient Analysis

Per Serving: 522 g

Sodium

236 mg
moderate

Is necessary in small amounts to help regulate fluid balance, support nerve function, and facilitate muscle contractions.

Needs to be less than or equal 120 mg/100 g to be low, 120-600 mg to be moderate and >600 mg to be high.

Magnesium

95 mg
25 % (source of)

Is a key mineral that supports muscle and nerve function, helps regulate blood sugar levels, and aids in energy production. It's also important for a healthy immune system and strong bones

Needs to provide 15% of 375 mg (375 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Calcium

97 mg
12%

Calcium is vital for our bodies because it helps build and maintain strong bones and teeth. It also supports muscle function, nerve transmission, and cardiovascular health.

Needs to provide 15% of 800 mg (800 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Potassium

1288 mg
64% (high in)

Potassium is essential for maintaining fluid balance, muscle contractions, and nerve signals in the body. It also helps lower blood pressure and reduce the risk of strokes.

Needs to provide 15% of 2000 mg (2000 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Classification of Micronutrients

Legend

  • High in: Provides 30% or more of the recommended Nutrient Reference Value (NRV)
  • Source of: Provides 15% – 30% of the recommended Nutrient Reference Value (NRV)

Hero ingredient: White beans

Nutrient Analysis
Ingredients
Method

Developed by

About Isabella Niehaus

Ingredients

Steaks

Chimichurri

  • large bunch of Italian parsley, finely chopped
  • 1 red chilli, finely chopped
  • 1 clove of garlic, crushed
  • 2 tbsp red wine vinegar
  • salt and black pepper to taste
  • 100 ml olive oil

Butter bean purée

  • 1 x 400 g tin butter beans, drained
  • juice of a lemon 
  • 1 clove of garlic
  • 2 tbsp nutritional yeast

Cauliflower steaks

  • 2 cauliflower steaks (cut from the middle of 1 large cauliflower) (see tip)
  • 1 tbsp smoked paprika
  • 1 tbsp olive oil
  • 3 cloves of garlic
  • 2 tbsp plant-based (vegan) ‘butter’, melted

Method

  1. Chimichurri: Add fresh herbs, chilli, garlic, and vinegar to a mixing bowl. Season to taste, then pour in the olive oil whilst mixing until thoroughly combined. Set aside for all the flavours to develop.
  2. Butter bean purée: Pour beans into a blender with the lemon juice, garlic and nutritional yeast. Blend until smooth and season to taste.
  3. Cauliflower steaks: Once you’ve cut the steaks, then chop up any remaining leaves and stems and set aside for a zero-waste garnish (see tip).
  4. In a bowl, make a marinade with smoked paprika, salt and pepper and 20 ml of the oil, drizzle over cauliflower steaks and massage well.
  5. Heat a frying pan over a medium temperature. Add the remaining oil. Once hot, add the steaks, pressing down to sear. 
  6. Crush garlic cloves with the blade of a knife and roughly chop. Mix the garlic with the butter and use this to baste the steaks continuously while frying.
  7. After several minutes, flip and fry the other side of each steak until golden brown, while basting with butter as above.
  8. Once the steaks are cooked, remove from the pan and add the chopped leaves and stems to the pan, with a splash of extra oil, if necessary. Fry until golden and crisp.
  9. To serve pour half the bean purée into the middle of a plate. Place a steak on top. Drizzle with some of the chimichurri sauce. Scatter over some of the extra cauliflower leaves and stems. Repeat with remaining ingredients and enjoy.

Disclaimer: The red/white wine vinegars used in the recipes do not contain alcohol. We do not encourage the use of alcohol, be it during cooking or for consumption.

Tips

  1. Save the extra cauliflower florets for another recipe or roast with extra pepper, paprika and olive oil to serve alongside the steaks.

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Classification Of Micronutrients

The DASH diet needs to be low in sodium and high in calcium, potassium and magnesium. The Nutrient Reference Value is the daily amount of the vitamin or mineral that the average healthy person needs to prevent deficiency.

  • Calcium: 800 mg (NRV)
  • Magnesium: 375 mg (NRV)
  • Potassium: 2000 mg (NRV)
  • Sodium (salt): Needs to be </= 120mg/100g to be considered low