This vibrant Cauliflower and Broccoli Casserole is loaded with fresh vegetables, making it a wholesome and satisfying dish for any meal. Topped with a flavorful garlic sauce, this casserole is not only delicious but also packed with nutrients. It’s the perfect option for a healthy, hearty dinner that the whole family will enjoy.
Preparation Time:
- Total Time: 1 hour and 15 minutes
- Prep Time: 30 minutes
- Cook Time: 45 minutes
Ingredients:
For the Casserole:
- 1 cauliflower, cut into florets
- Salt (1 teaspoon for boiling, plus additional to taste)
- 1 broccoli, cut into florets
- 2 tablespoons milk
- 1 leek, chopped
- Olive oil
- 8 mushrooms, sliced
- Black pepper, to taste
- 1 yellow bell pepper, sliced
- 1 branch of cherry tomatoes
- 4 eggs
- 2.5 cups (500 ml) milk
- 130g (4.58 oz) flour
- Fresh dill and parsley, chopped
- 2 cloves garlic, minced (for casserole)
- 150g (5.29 oz) cheese, grated
- 2 tablespoons mayonnaise
- 2 tablespoons Greek yogurt or sour cream
- 2 cloves garlic, minced (for sauce)
- Additional salt to taste
Instructions:
Prepare the Vegetables:
- Bring a pot of water to a boil with 1 teaspoon of salt. Add the cauliflower florets and cook for 5 minutes until tender. Drain and set aside.
- In a separate pot, bring water to a boil with 1 teaspoon of salt. Add the broccoli florets and cook for 2 minutes. Drain and set aside.
Cook the Vegetables: 3. Heat olive oil in a pan over medium heat. Add the chopped leek and sauté until softened. 4. Add the sliced mushrooms, season with salt and black pepper, and cook until the mushrooms are tender. 5. Add the sliced yellow bell pepper to the pan, stirring until all the vegetables are well mixed and cooked.
Assemble the Casserole: 6. Preheat the oven to 180°C (350°F). 7. Place the cooked cauliflower and broccoli in a baking dish. Add the sautéed vegetables and cherry tomatoes. 8. In a bowl, whisk together the eggs, 2.5 cups of milk, flour, chopped dill, parsley, and 2 cloves of minced garlic. Pour this mixture over the vegetables in the baking dish. 9. Sprinkle the grated cheese evenly on top.
Bake: 10. Bake the casserole in the preheated oven for 40 minutes, or until the top is golden and the dish is set.
Make the Garlic Sauce: 11. In a small bowl, combine 2 tablespoons of mayonnaise, 2 tablespoons of Greek yogurt or sour cream, a pinch of salt, and 2 cloves of minced garlic. Mix well to create a fragrant garlic sauce.
Serve: 12. Let the casserole cool slightly before slicing. Serve each portion with a dollop of the garlic sauce on top. Enjoy your flavorful and nutritious meal!
Serving Suggestions:
- Pair the casserole with a fresh green salad for a complete meal.
- Serve with crusty bread to soak up the delicious sauce.
- Add a side of roasted potatoes for a heartier dinner.
Cooking Tips:
- Chop the vegetables evenly to ensure they cook at the same rate.
- Use a mix of cheeses for added depth of flavor.
- The garlic sauce can be made ahead of time and refrigerated until ready to serve.
Nutritional Benefits:
- Cauliflower and Broccoli: Rich in vitamins C and K, and provide dietary fiber.
- Eggs and Cheese: High in protein, supporting muscle health.
- Greek Yogurt: Adds probiotics, which are beneficial for gut health.
Dietary Information:
- Vegetarian-friendly.
- Can be made gluten-free by using gluten-free flour.
Nutritional Facts (Per Serving):
- Calories: 320
- Carbohydrates: 20g
- Protein: 15g
- Fat: 20g
- Fiber: 5g
Storage:
- Store any leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the oven or microwave before serving.
Why You’ll Love This Recipe:
- Healthy: Packed with a variety of vegetables and high in nutrients.
- Flavorful: The combination of fresh vegetables and a cheesy, garlicky sauce makes this casserole irresistibly tasty.
- Versatile: Perfect for any meal, whether as a main dish or a side.
- Easy to Prepare: Simple steps and ingredients make this a go-to recipe for busy days.
Conclusion:
This Cauliflower and Broccoli Casserole is a nutritious and delicious dish that’s perfect for any occasion. The combination of fresh vegetables, eggs, and cheese creates a hearty, satisfying meal, while the garlic sauce adds a delightful flavor boost. Whether you’re serving it as a main course or alongside your favorite dishes, this casserole is sure to be a hit with everyone at the table.
10 Frequently Asked Questions:
- Can I use frozen cauliflower and broccoli instead of fresh?
Yes, you can use frozen vegetables. Just be sure to thaw and drain them well before using. - Can I add other vegetables to the casserole?
Absolutely! Feel free to add other veggies like carrots, zucchini, or spinach. - What type of cheese works best in this recipe?
A mix of mozzarella, cheddar, or Gruyère works well for both flavor and melting quality. - Can I make this casserole ahead of time?
Yes, you can assemble the casserole in advance and refrigerate it. Just bake it when you’re ready to serve. - How do I make the dish dairy-free?
Substitute the milk, cheese, and yogurt with dairy-free alternatives like almond milk, vegan cheese, and coconut yogurt. - Can I use a different type of flour to make it gluten-free?
Yes, you can use almond flour, oat flour, or a gluten-free all-purpose flour blend. - How long does this casserole keep in the fridge?
It will keep well for up to 3 days when stored in an airtight container. - Can I freeze the casserole?
Yes, you can freeze it. Let it cool completely, then cover it tightly before freezing. Thaw in the refrigerator before reheating. - What’s the best way to reheat leftovers?
Reheat in a preheated oven at 180°C (350°F) until warmed through, or in the microwave for a quicker option. - Can I omit the garlic sauce if I don’t like garlic?
Yes, the casserole is flavorful on its own, but you can substitute the garlic sauce with a simple drizzle of olive oil or a different sauce of your choice.