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