This Savory Cauliflower and Mushroom Casserole is a delicious and healthy dish perfect for lunch or dinner. It’s packed with flavorful sautéed vegetables and topped with a crispy corn flake crust, making it a delightful option for any meal.
Preparation Time
- Preparation: 25 minutes
- Cooking: 30 minutes
- Total: 55 minutes
Ingredients:
- 550g (1.2 lb) cauliflower
- 15g (4) green onions
- 2 garlic cloves
- 250g (9 oz) mushrooms
- 100g (5 tbsp) all-purpose flour
- 50g (1/3 cup) rice flour
- 1/2 tsp ground nutmeg
- Salt, to taste
- Black pepper, to taste
- 25g (1 cup) sugar-free corn flakes
- Dairy-free cheese
Directions:
Prepare the Cauliflower:
- Cut the leaves off the base of the cauliflower and disassemble it into florets.
- Bring a large pot of salted water to a boil, add the cauliflower florets, and simmer for 5 minutes. Drain and let cool.
Prepare the Vegetables:
- Chop the green onions and garlic cloves.
- Slice the mushrooms.
- In a lightly oiled frying pan (or use water/vegetable stock for an oil-free version), sauté the green onions, garlic, and mushrooms over medium heat until browned, about 5-7 minutes.
Mix the Cauliflower Mixture:
- Grate the cooked cauliflower florets and transfer them to a mixing bowl.
- Add the all-purpose flour, rice flour, ground nutmeg, salt, and black pepper. Mix until combined.
Season the Mushrooms:
- Season the sautéed mushroom slices with salt and black pepper to taste.
Prepare the Corn Flake Crust:
- Add the sugar-free corn flakes to a blender and pulse for about 30 seconds.
Assemble the Casserole:
- Line a 22cm (8-inch) round mold with parchment paper and spray the bottom and sides with oil.
- Form a thin layer of ground corn flakes over the surfaces.
- Spread 2/3 of the cauliflower mixture evenly in the mold.
- Add the sautéed mushrooms and sprinkle with dairy-free cheese.
- Spread the remaining cauliflower mixture evenly on top.
- Sprinkle with the remaining ground corn flakes and drizzle or spray with a bit of oil.
Bake:
- Preheat the oven to 375°F (190°C).
- Bake the casserole for 30 minutes, or until the top is golden and crispy.
To Serve:
- Enjoy this delicious cauliflower dish for lunch or dinner!
Serving Suggestions
- Serve with a fresh green salad for a light and nutritious meal.
- Pair with a bowl of soup for a hearty and warming lunch.
- Enjoy as a side dish with grilled chicken or fish.
Cooking Tips
- Ensure the cauliflower is well-drained and cooled before grating to avoid excess moisture in the casserole.
- For added flavor, try using different herbs and spices in the cauliflower mixture.
- Use a high-quality dairy-free cheese that melts well for the best texture.
Nutritional Benefits
- Cauliflower: High in vitamins C and K, fiber, and antioxidants.
- Mushrooms: Provide essential nutrients like selenium, potassium, and B vitamins.
- Green Onions and Garlic: Rich in antioxidants and known for their anti-inflammatory properties.
Dietary Information
- Vegetarian: Yes
- Vegan: Yes (ensure all ingredients are plant-based)
- Gluten-Free: No (use gluten-free flour substitutes to make it gluten-free)
- Dairy-Free: Yes
- Egg-Free: Yes
Why You’ll Love This Recipe
- Savory flavors that delight the taste buds.
- Satisfying texture with a crispy corn flake crust.
- Packed with nutritional benefits from cauliflower, mushrooms, and other vegetables.
- Easy to prepare, making it convenient for any meal.
- Versatile dish that can be enjoyed for lunch, dinner, or as a side.
- Perfect for those following vegetarian, vegan, dairy-free, and egg-free diets.
Conclusion
Enjoy this flavorful and nutritious Savory Cauliflower and Mushroom Casserole, perfect for a comforting meal any time of the day. With its delicious combination of vegetables and crispy corn flake crust, it’s sure to be a hit with everyone. Bon appétit!