This Broccoli and Cauliflower Casserole is a wholesome, comforting dish that’s perfect for any meal. Combining the nutritional benefits of broccoli and cauliflower with a creamy, savory sauce, this casserole is both delicious and nutritious. It’s a great way to get more vegetables into your diet, and the addition of cherry tomatoes, herbs, and Greek yogurt adds a burst of flavor. Whether you’re serving it as a main dish or a side, this casserole is sure to be a hit with everyone at the table.
Ingredients:
- 600 grams broccoli
- 400 grams cauliflower
- Salt (to taste)
- 1 onion, chopped
- Olive oil (for sautéing)
- 1 carrot, chopped
- 2 cloves garlic, minced
- 200 grams cherry tomatoes
- 3 eggs
- Salt (to taste)
- Smoked paprika (to taste)
- Dried garlic (to taste)
- 300 ml cream (10%)
- 3 tablespoons Greek yogurt
- Dill, chopped (to taste)
- Italian herbs (to taste)
Instructions:
- Prepare the Vegetables:
- Preheat your oven to 180°C (350°F).
- Cut the broccoli and cauliflower into florets and blanch them in boiling salted water for 3-4 minutes until slightly tender. Drain and set aside.
- Sauté the Aromatics:
- In a large skillet, heat a drizzle of olive oil over medium heat.
- Add the chopped onion and carrot. Sauté until the onion is translucent and the carrot is tender, about 5-7 minutes.
- Add the minced garlic and cherry tomatoes. Cook for an additional 2-3 minutes until the garlic is fragrant and the tomatoes begin to soften.
- Assemble the Casserole:
- In a large mixing bowl, whisk together the eggs, cream, Greek yogurt, salt, smoked paprika, and dried garlic.
- Add the sautéed vegetables, blanched broccoli, and cauliflower to the mixture. Stir until everything is well combined.
- Pour the mixture into a greased baking dish.
- Bake the Casserole:
- Sprinkle the chopped dill and Italian herbs over the top of the casserole.
- Bake in the preheated oven for 30-35 minutes, or until the top is golden brown and the casserole is set.
- Let the casserole cool slightly before serving.
Cooking Tips:
- Blanching: Ensure the broccoli and cauliflower are not overcooked during blanching to maintain a slight crunch in the casserole.
- Vegetable Variety: You can add other vegetables like bell peppers or zucchini for more variety.
- Creaminess: For a richer flavor, use heavy cream instead of 10% cream.
- Cheese Option: Adding a layer of grated cheese on top before baking can create a delicious, crispy crust.
Nutritional Benefits:
- Vitamin-Rich: Broccoli and cauliflower are high in vitamins C and K, and fiber, contributing to better immune function and bone health.
- Protein-Packed: Greek yogurt adds protein and probiotics to the dish, supporting muscle repair and gut health.
- Healthy Fats: The use of olive oil provides healthy monounsaturated fats, which are good for heart health.
Why You’ll Love This Recipe:
- Family-Friendly: It’s a hearty, filling dish that’s both healthy and delicious, making it a great choice for family meals.
- Meal Prep: Perfect for meal prep – it reheats well and can be enjoyed as leftovers throughout the week.
- Versatile: The creamy, cheesy flavor makes it a hit with both kids and adults.
- Flexible Serving: Versatile – serve it as a main dish or a side, pairing well with grilled meats or a simple salad.
Dietary Information:
- Vegetarian: Vegetarian-friendly, making it suitable for those who do not eat meat.
- Gluten-Free: Gluten-free, perfect for those with gluten intolerance or celiac disease.
- Dairy Content: Contains dairy (cream, Greek yogurt), so not suitable for lactose-intolerant individuals.
Why This Recipe Works:
- Binding Ingredients: The combination of eggs, cream, and Greek yogurt creates a rich, creamy base that binds the vegetables together.
- Textural Contrast: Blanching the broccoli and cauliflower helps maintain their texture and color, providing a pleasant contrast to the creamy sauce.
- Flavor Enhancement: The addition of fresh dill and Italian herbs adds a refreshing flavor that complements the creamy sauce, enhancing the overall taste profile.
Conclusion:
This Broccoli and Cauliflower Casserole is a delightful way to enjoy your vegetables in a creamy, flavorful dish. It’s easy to prepare and makes for a satisfying meal or side dish. Packed with nutrients and full of flavor, this casserole will quickly become a favorite in your home. Try it for your next family dinner or potluck, and enjoy the delicious blend of broccoli, cauliflower, and creamy goodness.
Serving Suggestions:
- Main Dish: Serve with a side salad for a complete vegetarian meal.
- Side Dish: Pair with roasted chicken or grilled fish for a balanced dinner.
- Leftovers: Enjoy leftovers for lunch, reheated in the oven or microwave.
Storage Tips:
- Refrigeration: Store any leftovers in an airtight container in the refrigerator for up to 3 days.
- Freezing: This casserole can be frozen. Portion into individual servings, wrap tightly, and freeze for up to 1 month. Reheat in the oven until warmed through.
Additional Notes:
- Customization: Feel free to customize the recipe with your favorite herbs and spices.
- Cheese Variations: For a different twist, try adding shredded cheddar or Parmesan cheese to the mixture.
- Health Boost: Add a handful of spinach or kale for an extra boost of greens.