This Broccoli and Cauliflower Bake with Cheese and Vegetables is a delicious and nutritious dish perfect for any meal. It’s packed with a variety of vegetables, eggs, and cheese, and it’s topped with a flavorful sauce that brings everything together.
Preparation Time:
- Total Time: 1 hour 10 minutes
- Prep Time: 30 minutes
- Cook Time: 40 minutes
Ingredients: For the Bake:
- 1 broccoli (about 300g, cut into florets)
- 400g cauliflower (cut into florets)
- 1 tablespoon salt (for boiling)
- 4 tablespoons milk (for boiling)
- 1 onion (about 1 cup, diced)
- Olive oil (for frying)
- 1 carrot (grated, about 1 cup)
- 1 garlic clove (minced)
- 2 peppers of different colors (diced, about 1 cup each)
- 1 sprig cherry tomatoes (about 1 cup)
- 4 eggs
- 1 teaspoon salt
- 5 tablespoons sunflower oil
- 1 cup (130g) flour
- 2.5 cups (500ml) milk
- Fresh parsley and dill, chopped (about 2 tablespoons each)
- 150g (1.5 cups) cheese, grated
For the Sauce:
- 2 tablespoons yogurt or sour cream
- 2 tablespoons mayonnaise
- 1 garlic clove (minced)
- Fresh dill (chopped, about 1 tablespoon)
Directions:
- Prepare the Vegetables:
- Cut Broccoli and Cauliflower: Cut the broccoli and cauliflower into florets.
- Boil Broccoli: In a large pot, bring water to a boil and add 1 tablespoon salt and 2 tablespoons milk. Add the broccoli florets and cook for 2 minutes. Remove the broccoli and set aside.
- Boil Cauliflower: In the same pot, add another 1 tablespoon salt and 2 tablespoons milk. Bring to a boil and add the cauliflower florets. Cook for 4 minutes. Remove and set aside.
- Prepare the Other Vegetables:
- Fry Onion: Dice the onion. In a pan, heat olive oil over medium heat and fry the onion until soft.
- Add Carrot and Garlic: Grate the carrot and mince the garlic. Add both to the pan with the onion and fry for another 2-3 minutes.
- Add Peppers and Tomatoes: Dice the peppers and add to the pan along with the whole cherry tomatoes. Cook for a few more minutes until slightly softened.
- Prepare the Batter:
- Beat Eggs: In a large bowl, beat the eggs with 1 teaspoon salt.
- Add Oil and Flour: Add the sunflower oil and gradually mix in the flour until smooth.
- Incorporate Milk: Gradually add the 2.5 cups (500ml) of milk, stirring until well combined.
- Assemble the Bake:
- Combine Ingredients: Add the boiled broccoli and cauliflower to the egg mixture. Stir in the fried vegetables and mix well.
- Add Herbs and Cheese: Add chopped parsley and dill, and grated cheese. Mix everything together.
- Prepare for Baking: Preheat your oven to 180°C (350°F). Grease a baking dish and pour in the vegetable and egg mixture.
- Bake:
- Bake: Bake in the preheated oven for 40 minutes or until the top is golden brown and the bake is set.
- Prepare the Sauce:
- Mix Sauce Ingredients: In a small bowl, combine 2 tablespoons of yogurt or sour cream, 2 tablespoons of mayonnaise, 1 minced garlic clove, and chopped fresh dill.
- Serve:
- Serve Hot: Let the bake cool slightly before slicing. Serve hot with a dollop of the prepared sauce.
Serving Suggestions:
- Serve with a side of fresh green salad or crusty bread.
- Pair with a light soup for a complete meal.
Cooking Tips:
- Ensure the vegetables are well-drained before adding to the batter to avoid a soggy bake.
- Adjust the seasoning to your taste, adding more herbs or spices as desired.
Nutritional Benefits:
- Vegetables: High in vitamins, minerals, and fiber.
- Eggs: Provide protein and essential nutrients.
- Cheese: Adds calcium and protein.
Dietary Information:
- Vegetarian: This recipe is suitable for vegetarians.
- Gluten-Free Option: Use gluten-free flour to make this recipe suitable for those with gluten intolerance.
Nutritional Facts (per serving):
- Calories: 300
- Protein: 12g
- Carbohydrates: 20g
- Dietary Fiber: 4g
- Sugars: 5g
- Fat: 18g
- Saturated Fat: 6g
- Cholesterol: 120mg
- Sodium: 700mg
Storage:
- Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat: Reheat in the oven or microwave until warmed through.
Why You’ll Love This Recipe:
- Flavorful and Nutritious: A delicious way to enjoy a variety of vegetables.
- Versatile: Suitable for any meal of the day.
- Easy to Make: Simple steps and ingredients make this recipe accessible for any home cook.
Conclusion: Enjoy this Broccoli and Cauliflower Bake with Cheese and Vegetables as a nutritious and satisfying meal. The combination of fresh vegetables, creamy eggs, and melty cheese makes this dish a family favorite that’s sure to please.
Frequently Asked Questions:
1. Can I use frozen vegetables?
- Yes, you can use frozen broccoli and cauliflower. Thaw and drain them well before using.
2. What other vegetables can I add?
- You can add zucchini, mushrooms, or bell peppers for more variety.
3. Can I make this dish dairy-free?
- Yes, use dairy-free cheese and plant-based milk to make it dairy-free.
4. How do I know when the bake is done?
- The bake is done when the top is golden brown and a knife inserted into the center comes out clean.
5. Can I prepare this dish in advance?
- Yes, you can assemble the bake ahead of time and refrigerate it until ready to bake.
6. Can I freeze leftovers?
- Yes, you can freeze individual portions. Thaw in the refrigerator before reheating.
7. What can I use instead of sunflower oil?
- You can use olive oil, vegetable oil, or any other cooking oil you prefer.
8. Can I add meat to this recipe?
- Yes, cooked chicken, ham, or bacon can be added for a non-vegetarian version.
9. How do I prevent the bake from sticking to the dish?
- Grease the baking dish well with oil or use parchment paper.
10. Can I make this recipe egg-free?
- Yes, you can use an egg substitute or flax eggs to make it egg-free.