This Cauliflower and Vegetable Bake is a wholesome and satisfying dish packed with flavor. Featuring a creamy cauliflower base topped with sautéed vegetables and melted cheese, it’s a perfect comfort food that’s also nutritious.
Preparation Time: 20 minutes
Cooking Time: 30 minutes
Total Time: 50 minutes
Servings: 6
Ingredients:
- For the Cauliflower Puree:
- Cauliflower: 3.5 lbs (about 1.6 kg)
- Water: 6.5 cups (1.5 liters)
- Salt: 1 tsp (for boiling)
- Milk: 2 tbsp
- Eggs: 3
- Oil: 3 tbsp (for blending)
- For the Vegetables:
- Mushrooms: 3.5 oz (100 g), diced
- Green peppers: 4, diced
- Red peppers: 2, diced
- Carrot: 1, diced
- Onion: 1, diced
- Tomatoes: 2, diced
- Salt: 1 tsp (for seasoning)
- Mint: 1 tsp
- Red pepper: 1 tsp
- Pepper: 1 tsp
- Oil: 4 tbsp (for sautéing)
- Topping:
- Cheese: 5.5 oz (155 g), grated
Directions:
Step 1: Prepare the Cauliflower
- Cut and Boil: Cut the cauliflower into florets and simmer in water with 1 tsp of salt and 2 tbsp of milk until soft.
- Blend: Blend the softened cauliflower with the eggs and 3 tbsp of oil until smooth and creamy.
Step 2: Prepare the Vegetables
- Dice: Dice the mushrooms, green peppers, red peppers, carrot, onion, and tomatoes.
- Sauté: Heat 4 tbsp of oil in a pan. Sauté the onions, carrots, and mushrooms until tender.
- Add and Cook: Add the diced tomatoes, 1 tsp of salt, mint, red pepper, and pepper. Cook until the mixture is well combined and the flavors meld.
Step 3: Assemble and Bake
- Grease the Dish: Grease a baking dish with 3 tbsp of oil.
- Layer: Spread the cauliflower puree evenly in the dish.
- Top: Top with the sautéed vegetable mixture and sprinkle with grated cheese.
- Bake: Bake in a preheated oven at 375°F (190°C) for 25-30 minutes, or until the top is golden and bubbly.
Serving Suggestions:
- As a Main: Serve as a main dish with a side salad.
- With Grain: Pair with rice or quinoa for a complete meal.
- For Lunch: Enjoy as a hearty and filling lunch option.
Tips for Perfect Bake:
- Consistency: Ensure the cauliflower puree is smooth for the best texture.
- Veggie Sauté: Sauté vegetables until tender to enhance flavor.
- Cheese: Use your favorite cheese for topping to customize flavor.
Nutritional Benefits:
- Cauliflower: Rich in vitamins C and K, and a good source of fiber.
- Vegetables: Provide essential nutrients and antioxidants.
- Cheese: Adds protein and calcium.
Dietary Information:
- Contains: Dairy and eggs.
- Not Suitable For: Vegan or dairy-free diets.
Nutritional Facts (per serving):
- Calories: 280 kcal
- Carbohydrates: 20g
- Protein: 10g
- Fat: 18g
- Fiber: 5g
- Sodium: 800mg
Storage:
- Refrigerator: Store leftovers in an airtight container for up to 4 days.
- Freezer: Freeze in portions for up to 3 months. Reheat in the oven or microwave before serving.
Why You’ll Love This Recipe:
- Comforting: Combines creamy cauliflower and savory vegetables.
- Easy to Make: Simple steps with common ingredients.
- Versatile: Enjoy as a main dish or side.
- Healthy: Packed with veggies and nutrients.
Conclusion: This Cauliflower and Vegetable Bake is a delicious and nutritious option that brings together creamy cauliflower and a medley of vegetables, topped with melted cheese. It’s perfect for a cozy meal and easy to prepare, making it a great addition to your recipe collection.
Frequently Asked Questions:
- Can I use other vegetables? Yes, feel free to substitute with your favorite vegetables.
- Can I make this dish ahead of time? Yes, you can prepare it in advance and store it in the refrigerator or freezer.
- Can I use dairy-free cheese? Yes, use dairy-free cheese for a lactose-free option.
- How can I make the dish spicier? Add more red pepper or a pinch of chili flakes for extra heat.
- Can I skip the cheese? Yes, the dish will still be delicious without the cheese.
- What can I serve this with? It pairs well with rice, quinoa, or a side salad.
- Can I use frozen cauliflower? Yes, just make sure to thaw and drain it well before use.
- How do I know when it’s done baking? The top should be golden and bubbly.
- Can I use a different type of oil? Yes, olive oil or any neutral oil can be used.
- Can I add protein to this dish? Yes, you can add cooked chicken or tofu for extra protein.