This Baked Cauliflower and Vegetable Casserole is a healthy and flavorful dish that’s perfect as a side or light main course. The creamy yogurt herb sauce adds a refreshing touch to this colorful and nutritious bake.
Preparation Time: 15 minutes
Cooking Time: 25 minutes
Total Time: 40 minutes
Ingredients
For the Casserole:
- 3 eggs
- Salt, to taste
- Black pepper, to taste
- 1 medium cauliflower, separated into florets
- 1 onion, diced
- 150 g (5.3 oz) mushrooms, sliced
- 1 carrot, grated
- 1 bell pepper, diced
- 1 tomato, chopped
- 2 tablespoons all-purpose flour
For the Sauce:
- 1 cup (240 ml) plain yogurt
- 1 clove garlic, minced or grated
- 1 tablespoon mixed fresh herbs (parsley, dill, or cilantro), finely chopped
Directions
1. Prepare the Vegetables:
- Separate the cauliflower into florets and cook in boiling water for 5 minutes. Drain and set aside.
- Dice the onion, mushrooms, bell pepper, and tomato. Grate the carrot.
2. Mix the Egg Base:
- In a large bowl, whisk the eggs with a pinch of salt and black pepper. Add the flour and mix until smooth.
3. Combine the Ingredients:
- In the same bowl, add the pre-cooked cauliflower, onion, mushrooms, carrot, bell pepper, and tomato. Mix until all vegetables are coated with the egg mixture.
4. Bake the Casserole:
- Preheat your oven to 180°C (355°F).
- Transfer the mixture into a greased or parchment-lined baking dish. Spread evenly.
- Bake for 20 minutes, or until the top is set and lightly golden.
5. Prepare the Yogurt Herb Sauce:
- In a small bowl, mix the yogurt, minced garlic, and chopped herbs. Season with a pinch of salt to taste.
6. Serve:
- Slice the casserole into portions and serve warm with a generous drizzle of yogurt herb sauce.
Serving Suggestions
- Serve with a fresh green salad or crusty bread.
- Pair with grilled chicken or fish for a complete meal.
Cooking Tips
- Add a pinch of chili flakes or paprika to the egg mixture for a bit of heat.
- You can substitute Greek yogurt for a creamier sauce.
- Use any vegetables you have on hand, such as zucchini or broccoli, for variation.
Nutritional Benefits
- Cauliflower: High in fiber, vitamins C and K, and antioxidants.
- Eggs: Provide high-quality protein and essential nutrients.
- Yogurt: A good source of probiotics and calcium.
Dietary Information
- Gluten-free if you substitute the flour with almond flour or a gluten-free alternative.
- Vegetarian-friendly.
Nutritional Facts (per serving, based on 4 servings)
- Calories: 160 kcal
- Protein: 8 g
- Carbohydrates: 12 g
- Fat: 8 g
- Fiber: 3 g
Storage
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the oven or microwave before serving.
Why You’ll Love This Recipe
- Packed with fresh vegetables for a healthy, nutrient-rich dish.
- Quick and easy to prepare, perfect for busy weeknights.
- The yogurt herb sauce adds a refreshing and tangy touch.
- Versatile and customizable with your favorite vegetables or spices.
Conclusion
This Baked Cauliflower and Vegetable Casserole with Yogurt Herb Sauce is a wholesome, flavorful dish that’s easy to make and perfect for any occasion. With its blend of tender vegetables, savory eggs, and a creamy sauce, it’s sure to become a family favorite. Try this recipe today and enjoy a delicious and nutritious meal!
Frequently Asked Questions
- Can I use frozen cauliflower?
Yes, thaw and drain it before cooking to remove excess moisture. - Can I make this dish dairy-free?
Replace yogurt with a dairy-free alternative like coconut yogurt. - Can I add cheese to the casserole?
Absolutely! Grated cheddar, mozzarella, or Parmesan works well. - What herbs work best for the sauce?
Fresh parsley, dill, cilantro, or chives add great flavor. - How can I make this gluten-free?
Use almond flour or gluten-free flour instead of all-purpose flour. - Can I prepare the casserole in advance?
Yes, assemble the casserole, cover, and refrigerate for up to 12 hours. Bake when ready. - What can I use instead of eggs?
Replace eggs with flaxseed or chia seed gel for a vegan version. - How do I store leftovers?
Keep in the fridge for up to 3 days in an airtight container. - Can I add meat to this dish?
Yes, cooked chicken, turkey, or sausage would pair well. - How do I prevent the casserole from being watery?
Ensure vegetables are drained well and avoid overcooking the cauliflower before baking.