This Broccoli and Cauliflower Bake is a nutritious and tasty dish that’s perfect for breakfast or dinner. It’s easy to prepare and packed with healthy vegetables, eggs, and cheese, making it a delightful meal for any time of the day.
Preparation Time
- Prep time: 20 minutes
- Cook time: 45-50 minutes
- Total time: 1 hour 10 minutes
Ingredients
- 1 broccoli (600g), cut into florets
- 1,500ml water
- 1/2 teaspoon salt (for boiling)
- 1 cauliflower (600g), cut into florets
- 1 clove garlic, minced
- 1 onion, finely chopped
- 1-2 potatoes, peeled and diced
- Olive oil
- 1/2 teaspoon salt (for mixture)
- 1/3 teaspoon black pepper
- 1 red bell pepper, chopped
- 3 eggs
- 1/2 teaspoon salt (for eggs)
- 1 tablespoon olive oil
- 3 tablespoons flour
- 80g mozzarella cheese, shredded
- 1 cup plant-based milk or cow’s milk (200ml)
Directions
- Preheat the Oven: Preheat your oven to 180°C (350°F).
- Boil the Vegetables: In a large pot, bring 1,500ml of water to a boil with 1/2 teaspoon of salt. Add the broccoli and cauliflower florets and cook over high heat for 2 minutes. Drain and set aside.
- Prepare the Vegetables: In a large pan, heat a tablespoon of olive oil over medium heat. Add the minced garlic and chopped onion, and sauté until fragrant and translucent, about 5 minutes. Add the diced potatoes and cook for another 5-7 minutes until they begin to soften. Add the chopped red bell pepper and cook for an additional 3 minutes.
- Combine Ingredients: In a large bowl, combine the boiled broccoli and cauliflower, sautéed vegetables, 1/2 teaspoon salt, and black pepper. Mix well.
- Prepare the Egg Mixture: In a separate bowl, whisk together the eggs, 1/2 teaspoon salt, 1 tablespoon olive oil, flour, shredded mozzarella cheese, and milk until smooth.
- Assemble the Bake: Grease a baking dish with a little olive oil. Spread the vegetable mixture evenly in the dish. Pour the egg mixture over the vegetables, ensuring it covers everything evenly.
- Bake: Bake in the preheated oven for 45-50 minutes, or until the top is golden brown and the bake is set.
- Serve: Let the bake cool slightly before serving. Enjoy it as a hearty breakfast or a delicious dinner.
Serving Suggestions
Serve this bake with a side salad or some crusty bread for a complete meal. It’s also great on its own as a filling and nutritious dish.
Nutritional Benefits
- Broccoli and Cauliflower: Rich in vitamins C and K, fiber, and antioxidants.
- Potatoes: Provide complex carbohydrates and are a good source of vitamin B6 and potassium.
- Eggs: High in protein and contain essential vitamins and minerals.
Dietary Information
- Vegetarian
- Can be made gluten-free by using gluten-free flour
- Can be made dairy-free by using plant-based milk and cheese alternatives
Storage Tips
- Store any 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
This Broccoli and Cauliflower Bake is not only easy to prepare but also packed with flavors and nutrients. It’s a versatile dish that can be enjoyed at any time of the day, making it a perfect addition to your meal rotation.
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Conclusion
Enjoy this simple and delicious Broccoli and Cauliflower Bake as a nutritious option for breakfast or dinner. Don’t forget to share this recipe with your friends and family, and let us know how you liked it. Have a great day!