Mediterranean broccoli–mushroom & pear warm bake
This is a Mediterranean-style warm bake where earthy broccoli & mushrooms meet soft pear for a gentle savory-sweet balance.No oil, no frying, no heaviness. It’s not a dessert, not a curry, not a casserole cliche — more like a comfort bake you eat with a spoon.
⏱️ Time Required
Prep: 15 minutes
Bake: 30 minutes
Total: ~45 minutes
🛒 Ingredients
Veg & fruit:
1½ cups broccoli florets, finely chopped
1 cup mushrooms, sliced
1 ripe pear (or apple), thinly sliced
1 tbsp lemon juice
Creamy base (oil-free):
¾ cup plain yogurt (Greek or thick curd)
1½ tbsp chickpea flour (for binding)
1 clove garlic, grated
½ tsp dried oregano
½ tsp dried thyme
Salt to taste
Black pepper (optional)
Optional topping:
1 tbsp crushed walnuts or
A sprinkle of sesame seeds
👩🍳 Instructions
Step 1: Prepare vegetables (no oil)
1. Steam broccoli 5–6 minutes until just tender.
2. In a non-stick pan, cook mushrooms with 3–4 tbsp water, covered, until soft and dry.
3. Set aside.
Step 2: Make creamy mixture
1. In a bowl, whisk yogurt + chickpea flour until smooth.
2. Add garlic, oregano, thyme, salt, pepper.
3. Add lemon juice.
Step 3: Assemble
1. Preheat oven to 180°C.
2. In a baking dish (lined or non-stick):
Layer broccoli and mushrooms
Gently mix in yogurt base
Arrange pear slices on top
3. Sprinkle nuts/seeds if using.
Step 4: Bake
Bake 30 minutes until set and lightly golden.
Rest 10 minutes before serving.
⭐ Tips (important)
Use ripe pear — sweetness balances mushrooms.
Don’t over-steam broccoli.
Let it rest or it’ll be too soft.
Eat warm, not piping hot.
❓ frequently Asked Questions FAQs
Q: Fruit + broccoli??
Yes. Mediterranean cooking often balances sweet & savory (like figs with cheese).
Q: Can I skip pear?
You can, but then it’s not this recipe 😄
Apple also works.
Q: Vegan?
Yes — use plant yogurt.
Q: Weight-loss friendly?
Very. High fiber, low fat, filling.
🥗 Nutritional Information
Calories: 190 kcal
Protein: 10 g
Carbs: 24 g
Fat: 3 g
Fiber: 6 g
Vitamin C: High
Gut-friendly: Yes