If you’re looking for a delicious, healthy, and satisfying meal, this broccoli and cauliflower casserole is perfect. It’s packed with nutritious vegetables, rich in flavor, and topped with melted cheese, making it a hit for any meal. Let’s dive into this fantastic recipe that will surely become a favorite in your kitchen!
Why This Recipe?
This casserole is not only easy to prepare but also packed with vitamins and minerals. The combination of broccoli and cauliflower provides a good dose of fiber, vitamins C and K, and antioxidants. The creamy egg mixture and melted cheese add a rich and satisfying flavor to the dish.
Ingredients
To prepare this delicious broccoli and cauliflower casserole, you will need the following ingredients:
- Broccoli: 380 g
- Cauliflower: 220 g
- Water: For boiling
- Oil: A bit for boiling the vegetables
- Salt: A pinch for boiling and to taste
- Olive oil: For sautéing
- Onion: 1, chopped
- Bell pepper: 150 g, chopped
- Black pepper: To taste
- Paprika: To taste
- Parmesan cheese: 1/4 cup (optional)
- Eggs: 4
- Heavy cream: 100 g
- All-purpose flour: 4 tbsp
- Green onion: 20 g, chopped
- Mozzarella cheese: 80 g
- Greek yogurt: 4 tbsp
- Mayonnaise: 2 tbsp
- Parsley or cilantro: 15 g, chopped
- Garlic: 3 cloves, minced
Step-by-Step Instructions
Pre-cooking the Vegetables
- Boil Water: In a large pot, bring water to a boil.
- Cook Vegetables: Add the broccoli and cauliflower florets, a bit of oil, and a pinch of salt. Cook on medium heat for 3 minutes. Drain and set aside.
Sautéing the Vegetables
- Heat Oil: In a large skillet, heat some olive oil over medium heat.
- Sauté Onion: Add the chopped onion and sauté for about 2 minutes until translucent.
- Add Bell Pepper: Add the chopped bell pepper, a pinch of black pepper, salt, and paprika. Sauté for another 3-4 minutes until the vegetables are tender.
- Combine Vegetables: Combine the sautéed vegetables with the pre-cooked broccoli and cauliflower. Optionally, sprinkle with 1/4 cup Parmesan cheese.
Preparing the Egg Mixture
- Whisk Ingredients: In a large bowl, whisk together the eggs, heavy cream, all-purpose flour, chopped green onion, salt, and black pepper until well combined.
Assembling the Casserole
- Preheat Oven: Preheat the oven to 356°F (180°C).
- Spread Vegetables: In a baking dish, spread the vegetable mixture evenly.
- Pour Egg Mixture: Pour the egg mixture over the vegetables.
- Add Cheese: Sprinkle the top with mozzarella cheese.
Baking
- Bake: Bake in the preheated oven for 35-40 minutes or until the top is golden brown and the casserole is set.
Preparing the Sauce
- Mix Sauce Ingredients: In a small bowl, mix together the Greek yogurt, mayonnaise, chopped parsley or cilantro, minced garlic, and a pinch of salt until well combined.
Serving
- Serve Warm: Serve the baked casserole warm, drizzled with the prepared sauce.
- Enjoy: Enjoy your delicious broccoli and cauliflower casserole!
Tips for Success
- Blanching: Blanching the vegetables helps to soften them slightly and retain their bright colors. Be careful not to overcook them.
- Even Cheese Distribution: Ensure the cheese is evenly distributed over the top for a perfect golden crust.
- Fresh Ingredients: Use fresh, high-quality ingredients for the best flavor and texture.
Nutritional Benefits
This broccoli and cauliflower casserole is not only delicious but also packed with nutritional benefits:
- Rich in Fiber: Both broccoli and cauliflower are high in fiber, which aids in digestion and promotes a feeling of fullness.
- High in Vitamins: The vegetables provide a good dose of vitamins C and K, as well as folate and antioxidants.
- Protein-Packed: The eggs and cheese add a good amount of protein, making this dish a balanced meal option.
This delicious broccoli and cauliflower casserole is a fantastic way to enjoy a healthy and comforting meal. It’s easy to prepare, full of nutritious ingredients, and topped with melted cheese for a rich, satisfying flavor. Try this recipe today and enjoy a wholesome, flavorful dish that’s sure to please everyone!
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