Baked Cauliflower with Vegetable Medley and Creamy Dip

by
Pin
Share
Tweet

This post may contain affiliate links learn more

 

 

This recipe features crispy, golden-brown cauliflower florets baked with a vibrant vegetable medley and topped with melted cheese. The dish is complemented by a tangy and creamy dipping sauce, making it a delightful and satisfying meal. It’s perfect as a vegetarian main course or a flavorful side dish.

Preparation Time:

  • Prep Time: 25 minutes
  • Cook Time: 25 minutes (10 minutes frying, 15 minutes baking)
  • Total Time: 50 minutes

Ingredients:

For the Cauliflower and Vegetable Medley:

  • 1 medium cauliflower, cut into florets
  • 2 eggs, beaten
  • Salt, to taste
  • 3 tablespoons all-purpose flour
  • Olive oil, for frying
  • 1 medium onion, chopped
  • Vegetable oil, for sautéing
  • 1 red bell pepper, chopped
  • 3 mushrooms, sliced
  • 2-3 cloves garlic, minced
  • 6-7 cherry tomatoes, halved
  • Salt, to taste
  • Black pepper, to taste
  • 1 teaspoon Italian herbs
  • 1/2 teaspoon paprika
  • 50g cheese (cheddar, mozzarella, or your choice), grated

For the Creamy Dip:

  • 3 tablespoons Greek yogurt
  • 2 tablespoons mayonnaise
  • 1 clove garlic, minced
  • 1 teaspoon mustard (Dijon or yellow)
  • 1 tablespoon fresh dill, chopped

Directions:

  1. Prepare the Cauliflower:

    • Wash the cauliflower and cut it into florets.
    • In a bowl, beat the eggs and season with salt.
    • In a separate bowl, place the flour.
    • Dip each cauliflower floret into the beaten egg, then into the flour, ensuring it is well coated.
    • Heat olive oil in a large skillet over medium heat.
    • Fry the cauliflower florets until golden brown on both sides. Remove and set aside.

  2. Sauté the Vegetables:

    • Heat vegetable oil in the same skillet over medium heat.
    • Add the chopped onion and sauté until softened and translucent.
    • Add the red bell pepper, mushrooms, and minced garlic.
    • Cook until the vegetables are tender, about 5-7 minutes.
    • Add the halved cherry tomatoes, salt, black pepper, Italian herbs, and paprika.
    • Simmer for a few more minutes until the tomatoes soften slightly.

  3. Combine and Bake:

    • Add the fried cauliflower florets to the skillet with the sautéed vegetables.
    • Mix gently to combine.
    • Transfer the mixture to a baking dish.
    • Sprinkle the grated cheese over the top.
    • Bake in a preheated oven at 180°C (356°F) for 15 minutes, or until the cheese is melted and golden.

  4. Prepare the Creamy Dip:

    • In a small bowl, combine the Greek yogurt, mayonnaise, minced garlic, mustard, and chopped dill.
    • Mix well until all ingredients are thoroughly combined.

  5. Serve:

    • Remove the baked cauliflower from the oven and let it cool slightly.
    • Serve the baked cauliflower with the creamy dip on the side.

Nutritional Facts: (Approximate values per serving, based on 4 servings)

  • Calories: 350-450 kcal
  • Protein: 15-20g
  • Fat: 20-30g
  • Carbohydrates: 20-30g
  • Fiber: 5-8g
  • Sodium: 400-600mg

Tips:

  • Ensure the cauliflower florets are evenly coated with egg and flour for a consistent texture.
  • Don’t overcrowd the skillet when frying the cauliflower to ensure even browning.
  • Adjust the seasoning of the vegetable medley to your preference.
  • Use a cheese that melts well for the topping.
  • Allow the baked cauliflower to cool slightly before serving to prevent burning.

Variations:

  • Add other vegetables like zucchini, broccoli, or spinach to the medley.
  • Use different cheeses like Parmesan, feta, or provolone.
  • Add a pinch of red pepper flakes to the vegetable medley for a spicy kick.
  • Use a different dipping sauce, such as ranch, aioli, or tzatziki.
  • Add cooked chicken or sausage to the vegetable medley for a non-vegetarian version.

Serving Suggestions:

  • Serve as a main course with a side salad or grain.
  • Serve as a side dish with grilled meats or fish.
  • Serve as an appetizer with the creamy dip.
  • Use as a filling for sandwiches or wraps.

Frequently Asked Questions:

  • Can I use frozen cauliflower?
    • Yes, but thaw it completely and pat it dry before coating and frying.
  • Can I bake the cauliflower instead of frying it?
    • Yes, you can bake it. Toss the florets with olive oil, salt, and pepper, and bake at 200°C (400°F) for 20-25 minutes, flipping halfway.
  • Can I make the creamy dip ahead of time?
    • Yes, you can prepare the dip ahead of time and refrigerate it for up to 2 days.
  • How do I prevent the cauliflower from being soggy?
    • Ensure the cauliflower is well coated and fried until golden brown.
  • Can I use dried herbs instead of fresh?
    • Yes, use about 1/3 of the amount of dried herbs.
  • Can I add other spices?
    • Yes, you can add spices like garlic powder, onion powder, or cumin.
  • How do I store leftover baked cauliflower?
Pin
Share
Tweet