Seared Cauliflower with Satay Sauce

Regular fridge staples cooked in different ways can result in a wide variety of dishes. Experimenting with cooking methods is essential to bringing out the best in produce. Maybe you have always thought that you did not like a certain product because of how it tastes, but this could be a result of the way it is cooked. Slowly pan frying cauliflower brings out a sweetness and delicious nuttiness to the dish that you will fall in love with! 

Recipe Details

Serves: 4

Portion size: 1½ cups

Preparation time: 5 minutes 

Cooking time: 25 minutes

Nutritional Information

Energy: 234 kcal

Protein: 5.6 g

Carbohydrates: 15.2 g

Sugar: 8.5 g

Fat: 17.9 g

Fibre: 4.6 g

Dietary Requirements

Lacto-Ovo Vegetarian



Low GI

Equipment List

Cutting board 


Frying pan

Small mixing bowl



  • 1 large cauliflower head, cut into 2 cm steaks
  • 4 tbsp Liviana® Eureka Lemon Extra Virgin Olive Oil 
  • 1 fresh lemon
  • 1 tbsp chopped roasted almonds


Satay sauce

  • ½ cup plain yoghurt 
  • 1 lemon juice
  • 2-4 cloves Liviana® Aged Black Garlic 
  • 1 tbsp Liviana® Dark Roast Smooth Peanut Butter 
  • 1 tbsp Liviana® Wild Blossom Honey with Bird's Eye Chilli 
  • Salt and pepper


  1. Place the cauliflower steaks in a non-stick frying pan and drizzle generously with Liviana Eureka Lemon Extra Virgin Olive Oil, season with salt and pepper. 
  2. Fry over a low heat, covered, for 10 minutes on each side. 
  3. Combine the ingredients for the sauce in a mixing bowl. 
  4. Spread the satay sauce on the bottom of a serving plate and place the cauliflower on top. Garnish with some roasted almonds and a drizzle of Liviana® Eureka Lemon Extra Virgin Olive Oil.

Wilna Eksteen

Registered Dietitian

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