Baked Cauliflower and Vegetable Casserole with Yogurt Herb Sauce

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

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

  1. Can I use frozen cauliflower?
    Yes, thaw and drain it before cooking to remove excess moisture.
  2. Can I make this dish dairy-free?
    Replace yogurt with a dairy-free alternative like coconut yogurt.
  3. Can I add cheese to the casserole?
    Absolutely! Grated cheddar, mozzarella, or Parmesan works well.
  4. What herbs work best for the sauce?
    Fresh parsley, dill, cilantro, or chives add great flavor.
  5. How can I make this gluten-free?
    Use almond flour or gluten-free flour instead of all-purpose flour.
  6. Can I prepare the casserole in advance?
    Yes, assemble the casserole, cover, and refrigerate for up to 12 hours. Bake when ready.
  7. What can I use instead of eggs?
    Replace eggs with flaxseed or chia seed gel for a vegan version.
  8. How do I store leftovers?
    Keep in the fridge for up to 3 days in an airtight container.
  9. Can I add meat to this dish?
    Yes, cooked chicken, turkey, or sausage would pair well.
  10. How do I prevent the casserole from being watery?
    Ensure vegetables are drained well and avoid overcooking the cauliflower before baking.