Introduction
Looking for a nutritious and tasty dish that’s quick to prepare? This Healthy Cauliflower and Broccoli Delight is perfect for any meal. Packed with vegetables, protein, and flavor, it’s a wholesome option for those looking to eat healthier without compromising on taste. Follow this step-by-step guide to create a delightful dish that your whole family will love.
Ingredients
- 500g cauliflower (17.6 oz)
- 500g broccoli (17.6 oz)
- 150g flour (1 1/4 cups)
- 12 cherry tomatoes
- 4 eggs
- 1½ cups milk (360ml)
- 1 carrot
- 1 leek or onion
- 1 garlic clove
- 2 tbsp olive oil (30ml)
- 80g grated light cheese (2.8 oz)
- Chopped parsley
- Salt and pepper to taste
Number of Servings
This recipe serves 4-6 people.
Nutritional Information
The nutritional information per serving (assuming 6 servings) is as follows:
- Calories: 230
- Total Fat: 10g
- Saturated Fat: 3g
- Cholesterol: 110mg
- Sodium: 220mg
- Total Carbohydrate: 20g
- Dietary Fiber: 5g
- Sugars: 5g
- Protein: 12g
Instructions
Step 1: Cleaning and Prepping the Vegetables
- Prepare the Florets
- Cut the broccoli and cauliflower into manageable florets.
- Boil the Vegetables
- Boil them separately until slightly tender, approximately 5-7 minutes. Drain and set aside.
Step 2: Sautéing the Veggies
- Sauté the Aromatics
- In a pan, heat 2 tbsp of olive oil over medium heat. Add the sliced leek (or chopped onion) and diced carrot. Sauté until they turn golden brown, about 5-7 minutes.
- Add Garlic and Seasoning
- Season with salt, pepper, and minced garlic. Sauté for another 1-2 minutes until fragrant.
Step 3: Mixing the Batter
- Whisk the Wet Ingredients
- In a large bowl, crack the eggs and whisk them together with the milk, salt, pepper, and olive oil.
- Add the Dry Ingredients
- Gradually add the flour while whisking to avoid lumps.
- Incorporate Fresh Herbs
- Stir in the chopped parsley for a fresh burst of herbaceous flavor.
Step 4: Assembling the Dish
- Grease the Baking Dish
- Grease a baking dish with a bit of olive oil to prevent sticking.
- Layer the Vegetables
- Layer the cooked cauliflower, broccoli, sautéed veggies, and halved cherry tomatoes in the baking dish.
- Pour the Batter
- Pour the batter evenly over the vegetables, ensuring everything is well coated.
Step 5: Baking to Perfection
- Bake the Dish
- Preheat the oven to 180°C (356°F). Place the baking dish in the oven and bake for 30 minutes.
- Add Cheese
- Sprinkle grated cheese on top during the last 10-15 minutes of baking for an irresistible cheesy crust.
Step 6: Serving Suggestions
- Serve and Enjoy
- Once baked to golden perfection, serve your Healthy Cauliflower and Broccoli Delight hot and fresh from the oven.
- Pair with Sides
- Pair it with a side salad or enjoy it on its own for a wholesome meal any time of the day.
Conclusion
This Healthy Cauliflower and Broccoli Delight is a versatile dish that’s perfect for any meal. It’s packed with vitamins and nutrients, and the combination of flavors and textures makes it a satisfying option for the whole family. Enjoy this easy-to-make, delicious, and nutritious dish any day of the week!
Enjoy your delicious and healthy meal!