Ingredients

For the Roasted Cauliflower:

• Cauliflower: 1 whole head
• Olive oil: ~1/4 cup (60 ml)
• Salt: 1 teaspoon
• Black pepper: A pinch
• Paprika: 1 teaspoon
• Garlic powder: 1 teaspoon
• Parmesan cheese: ~3 tablespoons grated (20 g)

For the Filling:

• Onion: 1 medium, finely diced
• Carrot: 1 medium, grated
• Olive oil: 3 tablespoons
• Salt: 1/2 teaspoon
• Black pepper: A pinch
• Garlic powder: 1 teaspoon
• Dried parsley: 1 teaspoon
• Canned tuna: 1 can (80 g), drained (optional)
• Mozzarella cheese: 100 g, shredded
• Chopped parsley: For garnish (optional)

Step-by-Step Instructions

Step 1: Prepare the Cauliflower

1. Preheat Your Oven:
   • Preheat the oven to 200°C (400°F).
2. Clean and Season the Cauliflower:
   • Remove the green leaves and trim the stem of the cauliflower so it can sit flat.
   • Place the cauliflower in a large pot and blanch it in boiling water for 5-7 minutes. This will help soften it slightly and reduce cooking time. After blanching, drain and pat dry.
3. Coat with Seasoning:
   • In a small bowl, mix together olive oil, salt, black pepper, paprika, and garlic powder.
   • Rub this mixture all over the cauliflower, ensuring it’s evenly coated. This will give it a flavorful crust once roasted.
4. Sprinkle Parmesan Cheese:
   • Place the cauliflower on a baking sheet lined with parchment paper.
   • Sprinkle the top with grated Parmesan cheese.
5. Roast the Cauliflower:
   • Roast in the preheated oven for 30-35 minutes, or until the cauliflower is tender and golden brown on the outside.

Step 2: Prepare the Filling

1. Sauté the Vegetables:
   • While the cauliflower is roasting, heat 3 tablespoons of olive oil in a pan over medium heat. Add the diced onion and sauté until soft and translucent.
   • Add the grated carrot and continue cooking for another 3-4 minutes.
2. Season the Filling:
   • Season the mixture with salt, black pepper, garlic powder, and dried parsley. Stir well to combine.
   • If using tuna, add it to the pan and break it up with a spoon. Cook until everything is well combined and heated through. Remove from heat.

Step 3: Assemble and Bake

1. Fill the Roasted Cauliflower:
   • Carefully remove the roasted cauliflower from the oven. Using a small knife, gently create small cavities in the cauliflower florets, making room to spoon in the filling.
   • Spoon the vegetable and tuna mixture into the gaps, trying to stuff it as much as possible.
2. Add Mozzarella Cheese:
   • Sprinkle the shredded mozzarella over the filled cauliflower, allowing it to melt and bind the filling together.
   • Return the cauliflower to the oven and bake for another 10-15 minutes, or until the cheese is melted and bubbly.
3. Garnish:
   • Once baked, remove from the oven and let it cool slightly. Garnish with chopped parsley for a fresh, vibrant touch.

Step 4: Serve and Enjoy

• Slice the cauliflower into wedges and serve hot. Enjoy the combination of roasted, cheesy goodness with the savory filling inside.

Nutritional Information (Per Serving)

(Note: These values are approximate and can vary based on specific ingredients and quantities used.)

• Calories: 280 kcal
• Protein: 14g
• Carbohydrates: 12g
• Sugars: 4g
• Fat: 20g
• Saturated Fat: 6g
• Fiber: 5g
• Sodium: 420mg
• Calcium: 220mg
• Iron: 2mg

Frequently Asked Questions (FAQs)

1. Can I make this dish vegetarian?
Yes, absolutely! You can omit the tuna and add other protein-rich ingredients like chickpeas, lentils, or tofu. You can also increase the amount of cheese for extra flavor.

2. What other seasonings can I use for the cauliflower?
Feel free to experiment with curry powder, cumin, chili flakes, or Italian seasoning. Adjust the spices to your taste preferences.

3. Can I prepare this dish in advance?
Yes, you can prepare the cauliflower and the filling separately. Store them in the refrigerator for up to 2 days. When you’re ready to serve, stuff the cauliflower, top with cheese, and bake until hot.

4. How do I know when the cauliflower is fully cooked?
The cauliflower should be tender when pierced with a fork but still hold its shape. If the florets are soft and easy to cut through, it’s done.

5. Can I use a different type of cheese?
Of course! This recipe is quite versatile. Cheddar, gouda, feta, or blue cheese can all work beautifully, each adding a unique flavor to the dish.

Tips for Making the Perfect Stuffed Cauliflower

1. Choose Fresh Cauliflower:
   Look for a head that’s firm, white, and free of dark spots. Fresh cauliflower will give you the best results.
2. Blanching Is Key:
   Blanching the cauliflower before roasting helps soften it, ensuring even cooking and faster roasting.
3. Cheese Variations:
   Try combining different cheeses for added flavor depth. Sharp cheeses like cheddar provide a tangy contrast to the milder mozzarella.
4. Roast for Flavor:
   Roasting the cauliflower separately first allows it to develop a beautiful, caramelized exterior, adding flavor and texture to the dish.
5. Use Fresh Herbs for Garnish:
   A sprinkle of fresh parsley, dill, or chives can add a pop of color and brightness to the final presentation.

Storage Tips

1. Refrigeration:
   Allow any leftover stuffed cauliflower to cool completely before storing. Place in an airtight container and refrigerate for up to 3 days.
2. Reheating:
   To reheat, place the cauliflower in an oven-safe dish and bake at 180°C (350°F) for about 15-20 minutes, or until hot. This will help keep the texture and flavors intact.
3. Freezing:
   While it’s possible to freeze, the texture of the cauliflower may change slightly upon thawing. If you plan to freeze, wrap the stuffed cauliflower tightly in plastic wrap and place it in a freezer-safe container. Freeze for up to 1 month. Thaw overnight in the fridge before reheating.

Conclusion

This Cheesy Stuffed Cauliflower with Tuna and Vegetables is a testament to how a few simple ingredients can come together to create a delicious, satisfying meal. The blend of roasted cauliflower, savory filling, and gooey melted cheese makes it a dish that’s sure to become a family favorite.

Perfect for weeknight dinners, gatherings, or even as a show-stopping side, this recipe offers flexibility, ease, and a burst of flavor. You can adapt it to suit your taste, dietary preferences, or seasonal produce. Enjoy making (and eating) this beautiful, cheesy creation! Try it out and see how a humble cauliflower can become the star of your dining table.