This Cauliflower and Broccoli Bake is a delicious and nutritious dish that is perfect for any meal. It’s packed with healthy vegetables and topped with a creamy egg mixture and cheese, making it both satisfying and flavorful.
Preparation Time:
- Prep Time: 15 minutes
- Cooking Time: 40 minutes
- Total Time: 55 minutes
Ingredients:
- 1 cauliflower
- 1 broccoli
- Olive oil
- 1 onion, chopped
- 1 carrot, chopped
- 2 cloves of garlic, minced
- 4 eggs
- Salt, to taste
- Black pepper, to taste
- 100 grams of Greek yogurt
- 3 tablespoons of rice flour
- 1 teaspoon of baking powder
- 180 ml of milk
- Cherry tomatoes
- A small piece of cheese, grated
Directions:
- Preheat the oven to 200°C (400°F).
- Prepare the vegetables: Cut the cauliflower and broccoli into florets and boil in salted water for 5 minutes. Drain and set aside.
- Sauté the vegetables: In a pan, heat olive oil and sauté the chopped onion, carrot, and minced garlic until soft.
- Prepare the egg mixture: In a bowl, whisk together the eggs, Greek yogurt, rice flour, baking powder, and milk. Season with salt and black pepper.
- Combine and bake: Combine the sautéed vegetables with the cauliflower and broccoli in a baking dish. Pour the egg mixture over the top. Arrange cherry tomatoes on top and grate a small piece of cheese over everything.
- Bake: Bake for 30-40 minutes until golden and set.
Serving Suggestions:
- Serve with a fresh green salad for a complete meal.
- Pair with a slice of whole-grain bread or a bowl of soup.
Cooking Tips:
- Ensure the vegetables are boiled just until tender to retain their texture.
- You can add other vegetables like bell peppers or spinach for more variety.
- For a spicier dish, add a pinch of chili flakes to the egg mixture.
Nutritional Benefits:
- Cauliflower and broccoli are high in vitamins C and K and provide fiber and antioxidants.
- Greek yogurt adds protein and probiotics, supporting gut health.
- Eggs are a great source of high-quality protein and essential nutrients.
Dietary Information:
- Gluten-Free: This recipe uses rice flour, making it suitable for those avoiding gluten.
- Vegetarian: This dish is vegetarian-friendly.
Storage:
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the oven at 180°C (350°F) until warm, or microwave for 1-2 minutes.
Why You’ll Love This Recipe:
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- It’s a simple and wholesome dish that is easy to prepare.
- Packed with nutritious vegetables and a creamy, cheesy topping, it’s both healthy and delicious.
- It’s versatile and can be adapted with your favorite vegetables.
Conclusion: This Cauliflower and Broccoli Bake is a fantastic way to enjoy a variety of vegetables in a tasty and satisfying dish. Perfect for any meal, it’s easy to make and packed with nutrients. Enjoy this delightful bake with your loved ones and savor the wholesome flavors!
Nutritional Information:
- Calories: 300 kcal per serving
- Servings: 6 servings