This wholesome cauliflower and vegetable casserole combines tender cauliflower, sautéed vegetables, and a cheesy egg topping baked to perfection. It’s a nutritious and flavorful dish, perfect as a main course or a side for your favorite meals.
Preparation Time: 20 minutes
Cooking Time: 25 minutes
Total Time: 45 minutes
Servings: 4-6 servings
Ingredients
- 1 cauliflower head, cut into florets
- 2 tablespoons milk
- Salt, to taste
- 1 onion, chopped
- 1 carrot, grated
- 200g mushrooms, sliced
- 1 red bell pepper, diced
- 2 red tomatoes, chopped
- 2 yellow tomatoes, chopped
- 3 eggs
- 4 tablespoons flour
- 100g cheese (mozzarella or your choice), grated
- 2 tablespoons olive oil (plus extra for greasing)
- Black pepper, to taste
- Red pepper flakes, to taste
- 1 teaspoon dried mint
Directions
Step 1: Prepare the Cauliflower
- Bring a pot of water to a boil. Add the cauliflower florets, 2 tablespoons of milk, and a pinch of salt.
- Cook for 5 minutes, then drain and set aside.
Step 2: Sauté the Vegetables
- Heat 2 tablespoons of olive oil in a large skillet over medium heat.
- Add the chopped onion and fry until softened, about 2 minutes.
- Stir in the grated carrot and cook for 2-3 minutes.
- Add the mushrooms and sauté for 3-5 minutes, or until softened.
- Add the red and yellow tomatoes and bell pepper. Stir well and season with salt, black pepper, red pepper flakes, and dried mint.
- Cook for another 3-5 minutes. Remove from heat and set aside.
Step 3: Prepare the Egg Mixture
- In a bowl, beat the eggs until smooth.
- Gradually whisk in the flour until fully combined.
Step 4: Assemble the Casserole
- Preheat your oven to 180°C (350°F). Grease a baking dish with olive oil.
- Layer the cooked cauliflower florets on the bottom of the dish.
- Spread the sautéed vegetables evenly over the cauliflower.
- Pour the egg mixture over the vegetables, ensuring even coverage.
- Top with grated cheese.
Step 5: Bake the Casserole
- Bake in the preheated oven for 20 minutes, or until the top is golden and the casserole is set.
Step 6: Serve
- Let the casserole cool for 5 minutes before serving. Enjoy hot!
Serving Suggestions
- Serve with a side of crusty bread.
- Pair with a fresh green salad for a complete meal.
- Add a dollop of sour cream or Greek yogurt for extra creaminess.
- Serve alongside grilled chicken or fish for added protein.
- Top with fresh parsley or basil for garnish.
Cooking Tips
- For added flavor, sprinkle some grated Parmesan cheese before baking.
- Ensure the cauliflower is fully drained to avoid excess moisture in the casserole.
- You can substitute other vegetables like zucchini or spinach for variety.
- Use a mix of cheeses like cheddar and mozzarella for richer flavor.
- Adjust spice levels to your preference by adding more or less red pepper flakes.
Nutritional Benefits
- Rich in fiber from the cauliflower and vegetables.
- High in protein from the eggs and cheese.
- Provides essential vitamins A, C, and K.
- A great low-carb and gluten-free meal option.
Dietary Information
- Vegetarian
- Can be made gluten-free by using gluten-free flour.
Nutritional Facts (Per Serving)
- Calories: 220
- Protein: 9g
- Carbohydrates: 12g
- Fat: 15g
- Fiber: 4g
Storage
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheating: Reheat in the oven or microwave until warmed through.
- Freezing: Freeze individual portions in airtight containers for up to 2 months. Thaw in the refrigerator overnight before reheating.
Why You’ll Love This Recipe
- A perfect way to enjoy vegetables with a cheesy, savory twist.
- Quick and easy to prepare, making it ideal for weeknight dinners.
- Versatile enough to customize with your favorite vegetables.
- Healthy, satisfying, and great for feeding the whole family.
Conclusion
This cauliflower and vegetable casserole is a comforting and nutritious dish that’s easy to prepare and bursting with flavor. The combination of tender cauliflower, sautéed vegetables, and a cheesy topping makes it a favorite for any occasion. Whether served as a main course or a side, this casserole is sure to impress.
Frequently Asked Questions
- Can I use frozen cauliflower?
Yes, thaw and drain frozen cauliflower before using. - What other vegetables can I add?
Zucchini, spinach, or green beans are great additions. - Can I make this ahead of time?
Yes, assemble the casserole and refrigerate overnight. Bake when ready. - Is this dish gluten-free?
Use gluten-free flour for a gluten-free option. - Can I use other types of cheese?
Absolutely! Cheddar, Parmesan, or feta work well. - How do I prevent a soggy casserole?
Drain cooked cauliflower and avoid overcooking the vegetables. - Can I skip the eggs?
Use a vegan egg substitute or silken tofu for a similar result. - Can I add meat?
Yes, cooked chicken, turkey, or ground meat can be added for extra protein. - How long does it keep?
Store in the refrigerator for up to 3 days or freeze for 2 months. - What can I serve with this casserole?
It pairs well with a green salad, soup, or grilled protein for a complete meal.