Discover the Best Cauliflower Recipe Better Than Meat No Frying Needed
Discover a delightful way to enjoy cauliflower with this recipe that’s better than meat and doesn’t require frying. This dish combines the rich flavors of vegetables and cheese, baked to perfection. Follow these simple steps to create a meal that’s sure to impress.
Ingredients:
Cauliflower: 3.5 lbs
Water: 6.5 cups
Salt: 1 tsp (for boiling)
Milk: 2 tbsp
Eggs: 3
Oil: 3 tbsp (for puree)
Flour: 3 tbsp
Mushrooms: 3.5 oz, diced
Green peppers: 4, diced
Red peppers: 2, diced
Carrot: 1, diced
Onion: 1, diced
Tomatoes: 2, diced
Salt: 1 tsp (for seasoning)
Mint: 1 tsp
Red pepper: 1 tsp
Pepper: 1 tsp
Oil: 4 tbsp (for sautéing)
Cheese: 5.5 oz, grated
Step-by-Step Instructions
Step 1: Prepare the Cauliflower
Cut and Boil: Cut the cauliflower into florets and simmer in water with 1 tsp of salt and 2 tbsp of milk until soft.
Blend: Blend the softened cauliflower with the eggs to create a smooth puree consistency.
Step 2: Prepare the Vegetables
Dice: Dice the mushrooms, green peppers, red peppers, carrot, onion, and tomatoes.
Sauté: Heat 4 tbsp of oil in a pan and sauté the onions, carrots, and mushrooms until tender.
Add and Cook: Add the diced tomatoes, 1 tsp of salt, mint, red pepper, and pepper. Cook until the flavors meld together.
Step 3: Assemble and Bake
Grease the Dish: Grease a baking dish with 3 tbsp of oil.
Layer: Spread the cauliflower puree evenly in the dish.
Top: Top with the sautéed vegetables and grated cheese.
Bake: Bake in a preheated oven at 375°F (190°C) until golden and bubbly, about 25-30 minutes.
Nutrition Information (per serving, based on 6 servings):
Calories: 295 kcal
Protein: 13g
Fat: 20g
Saturated Fat: 7g
Carbohydrates: 20g
Fiber: 5g
Sugar: 7g
Cholesterol: 125mg
Sodium: 670mg
Calcium: 200mg
Iron: 2.5mg
Tips:
For a richer flavor, you can add a sprinkle of your favorite herbs or spices to the vegetable mixture.
Serve with a side salad or bread for a complete meal.
This Cauliflower Dish is a game-changer in your kitchen. It’s a healthier, flavorful alternative to meat dishes that everyone will love. Enjoy this no-fry, baked delight that brings out the best in cauliflower and vegetables. Bon appetit!