Broccoli Parmesan Bites with Roasted Vegetable Sauce

These Broccoli Parmesan Bites are a delightful and wholesome twist on classic veggie dishes. Combined with a creamy roasted vegetable sauce, they’re perfect as a main dish or a unique appetizer. Packed with cheesy goodness and nutritious vegetables, this recipe is sure to please both kids and adults alike.

Preparation Time

  • Prep time: 20 minutes
  • Cook time: 40 minutes
  • Total time: 1 hour

Ingredients
For the Roasted Vegetable Sauce:

  • 1 onion, chopped
  • 1 carrot, chopped
  • 1 red pepper, chopped
  • 1 teaspoon yellow paprika powder
  • 3 tomatoes, quartered
  • 1 clove garlic, minced
  • Salt, to taste
  • Black pepper, to taste
  • Italian herbs, to taste
  • Olive oil, for drizzling

For the Broccoli Bites:

  • 1 broccoli head
  • 1 egg
  • 100 g (3.5 oz) Parmesan cheese, grated
  • 3 tablespoons cornmeal
  • 3-4 tablespoons semolina
  • 30 ml cream
  • 100 g (3.5 oz) mozzarella cheese, diced
  • Salt, to taste
  • Black pepper, to taste
  • Italian herbs, to taste

Directions

  • Prepare the Roasted Vegetables:
    • Preheat your oven to 180°C (350°F).
    • Place the chopped onion, carrot, red pepper, and tomatoes in a baking dish.
    • Drizzle with olive oil and season with salt, black pepper, Italian herbs, and yellow paprika powder.
    • Roast in the oven for 25-30 minutes, until tender and slightly caramelized.
  • Prepare the Broccoli Bites:
    • While the vegetables are roasting, boil the broccoli for 10 minutes. Drain and let it cool.
    • Mash the cooled broccoli in a bowl.
    • Add the egg, Parmesan cheese, cornmeal, semolina, salt, black pepper, and Italian herbs. Mix until well combined.
    • Form the mixture into small balls, placing a piece of diced mozzarella cheese in the center of each ball.
  • Make the Sauce:
    • Once the vegetables are roasted, add the minced garlic to the dish. Blend the vegetables until smooth using a blender or food processor.
    • Mix in the cream to create a smooth, creamy sauce.
  • Combine and Bake:
    • Place the broccoli balls in the sauce.
    • Bake in the preheated oven for an additional 10 minutes, or until the cheese in the center of the balls is melted and the balls are heated through.
  • Serve:
    • Serve hot, topped with extra grated Parmesan cheese if desired.

Serving Suggestions

  • Serve as a main dish with a side of garlic bread or rice.
  • Perfect as a finger food appetizer for parties or gatherings.
  • Pair with a crisp green salad for a complete meal.

Cooking Tips

  • Ensure the broccoli is well-drained to avoid excess moisture in the mixture.
  • Use a small ice cream scoop to form uniform-sized balls.
  • For a spicier twist, add chili flakes to the broccoli mixture.

Nutritional Benefits

  • Broccoli is rich in fiber, vitamins C and K, and antioxidants.
  • Parmesan and mozzarella provide calcium and protein.
  • The roasted vegetables add a boost of vitamins, minerals, and flavor.

Dietary Information

  • Vegetarian-Friendly: This dish is perfect for vegetarians.
  • Gluten-Free: Substitute cornmeal and semolina with gluten-free alternatives.
  • Low-Carb Option: Replace cornmeal and semolina with almond flour for a keto-friendly version.

Nutritional Facts (Per Serving)

  • Calories: ~210
  • Protein: ~10 g
  • Fat: ~12 g
  • Carbohydrates: ~15 g
  • Fiber: ~3 g

Storage

  • Store leftovers in an airtight container in the refrigerator for up to 3 days.
  • Reheat in the oven or air fryer to retain crispiness.
  • Not suitable for freezing as the texture of the broccoli bites may change.

Why You’ll Love This Recipe

  • Packed with wholesome ingredients and rich flavors.
  • Easy to customize with different cheeses or herbs.
  • Perfect for meal prep and stays delicious when reheated.
  • Combines creamy, cheesy bites with a vibrant roasted vegetable sauce.

Conclusion
Broccoli Parmesan Bites with Roasted Vegetable Sauce are a delightful way to enjoy healthy, flavorful ingredients in one dish. The combination of creamy bites and a tangy vegetable sauce makes it a versatile and satisfying recipe. Whether served as a main dish or an appetizer, these bites are sure to impress!

Frequently Asked Questions

  1. Can I use frozen broccoli?
    Yes, thaw and drain the broccoli thoroughly before mashing.
  2. Can I make the bites ahead of time?
    Yes, prepare and refrigerate the uncooked bites for up to a day before baking.
  3. What can I use instead of mozzarella cheese?
    Any melty cheese like cheddar or gouda will work.
  4. Can I freeze the broccoli bites?
    It’s best to freeze them before baking. Thaw and bake when ready to serve.
  5. Can I add other vegetables to the sauce?
    Absolutely! Zucchini, eggplant, or celery would pair well.
  6. How do I make it vegan?
    Substitute the eggs with flaxseed meal and use dairy-free cheeses and cream.
  7. Can I pan-fry the bites instead of baking?
    Yes, fry them over medium heat until golden brown on all sides.
  8. Can I use almond flour instead of semolina?
    Yes, almond flour is a great alternative, especially for a gluten-free option.
  9. What can I serve with these bites?
    Serve with quinoa, rice, or mashed potatoes for a hearty meal.
  10. How can I make the sauce spicier?
    Add chili flakes or a dash of hot sauce to the blended vegetables.