Easy and Delicious Daily Recipe Healthy Cauliflower and Broccoli Delight
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
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: Sauteing the Veggies
Saute 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
Nutritional Info:
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
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!