A friend from Spain taught me how to make broccoli this way, and I have to say—it’s absolutely delicious! This recipe is not only a fantastic way to enjoy your veggies, but it’s also so flavorful that it’s better than meat. The combination of tender broccoli, sautéed vegetables, and a rich, creamy egg mixture baked to perfection makes this dish a delightful addition to any meal.
Ingredients:
- 500g (about 1.1 lbs) broccoli, cut into florets
- 1 onion, finely chopped
- 1 carrot, peeled and grated
- 1 red bell pepper, diced
- 1 clove garlic, minced
- 5 eggs
- 200 ml cooking cream
- 100 g (about 3.5 oz) Parmesan cheese, grated
- Salt and pepper, to taste
- Fresh basil, chopped
- 1 tablespoon butter
Directions:
- Preheat Oven and Prepare Vegetables:
- Preheat your oven to 180°C (350°F).
- Wash the broccoli florets and steam them until just tender, about 3-4 minutes. Avoid overcooking as they will bake further in the oven.
- Sauté Vegetables:
- In a large skillet, melt the butter over medium heat.
- Add the chopped onion, grated carrot, diced red bell pepper, and minced garlic. Sauté until the vegetables are soft and the onions are translucent, about 5-7 minutes.
- Combine Broccoli and Sautéed Vegetables:
- Transfer the steamed broccoli to a large mixing bowl.
- Add the sautéed vegetable mixture to the bowl with the broccoli and toss gently to combine.
- Prepare the Egg Mixture:
- In another bowl, beat the eggs with the cooking cream.
- Stir in the grated Parmesan cheese and chopped basil. Season with salt and pepper to taste.
- Assemble the Bake:
- Grease a baking dish with a little butter or oil.
- Spread the broccoli and vegetable mixture evenly in the prepared dish.
- Pour the egg and cream mixture over the vegetables, ensuring it covers everything evenly.
- Bake:
- Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the eggs are set and the top is golden brown.
- Serve:
- Let the bake cool for a few minutes before serving.
- This dish can be served hot or at room temperature, making it versatile for any meal or occasion.
Nutritional Information
Benefits:
This Broccoli and Vegetable Bake is not only delectable but also packed with nutritional benefits:
- Broccoli: Loaded with vitamins C and K, folate, fiber, and antioxidants, broccoli supports immune function, bone health, and digestive health.
- Onion, Carrot, and Red Bell Pepper: These vegetables add a wealth of vitamins, minerals, and antioxidants, contributing to overall health and well-being.
- Garlic: Known for its medicinal properties, garlic can enhance the immune system, reduce blood pressure, and improve cholesterol levels.
- Eggs: A great source of protein, vitamins, and minerals, eggs add richness and nutrition to the dish.
- Parmesan Cheese: Adds a deliciously savory flavor while providing protein and calcium.
- Olive Oil: A source of healthy monounsaturated fats and antioxidants, olive oil promotes heart health and has anti-inflammatory properties.
Tips and Variations
- Vegetable Variations: Feel free to add other vegetables like spinach, mushrooms, or zucchini for added variety and nutrition.
- Cheese Options: Experiment with different cheeses like cheddar, gouda, or a mix for a unique flavor profile.
- Herb Enhancements: Fresh herbs such as parsley, thyme, or oregano can be added to the egg mixture for extra flavor.
- Make It Spicy: Add a pinch of red pepper flakes or chopped jalapeños to the vegetable sauté for a bit of heat.
- Make It Vegan: Substitute the eggs and cream with a plant-based egg alternative and non-dairy cream to make the dish vegan-friendly.
Serving Suggestions
- As a Main Dish: Enjoy the bake as a light main course with a side of crusty bread or garlic bread. A simple green salad complements the meal perfectly.
- As a Side Dish: This bake is a wonderful side dish for grilled chicken, fish, or a hearty steak.
- Meal Prep: Ideal for meal prep, you can make this dish ahead of time and store it in the refrigerator for up to three days. Reheat in the oven or microwave before serving.
Cooking Tips
- Steaming the Broccoli: Ensure the broccoli is steamed until just tender to avoid a mushy texture in the final dish.
- Vegetable Sauté: Sautéing the vegetables until they are soft and fragrant enhances their natural flavors.
- Egg Mixture: Beating the eggs well and mixing with cream ensures a smooth and creamy texture when baked.
- Oven Temperature: Keep an eye on the bake while it’s in the oven. Check for a golden brown top and set eggs to avoid overbaking.