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This Cauliflower and Vegetable Bake is a wholesome and satisfying dish packed with flavor. Featuring a creamy cauliflower base topped with sautéed vegetables and melted cheese, it’s a perfect comfort food that’s also nutritious.
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Servings: 6
INGREDIENTS:
For the Cauliflower Puree:
Cauliflower: 3.5 lbs (about 1.6 kg)
Water: 6.5 cups (1.5 liters)
Salt: 1 tsp (for boiling)
Milk: 2 tbsp
Eggs: 3
Oil: 3 tbsp (for blending)
For the Vegetables:
Mushrooms: 3.5 oz (100 g), 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
Olive Oil: 4 tbsp (for sauteing)
Topping:
Cheese: 5.5 oz (155 g), grated
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 and 3 tbsp of oil until smooth and creamy.
Step 2: Prepare the Vegetables
Dice: Dice the mushrooms, green peppers, red peppers, carrot, onion, and tomatoes.
Saute: Heat 4 tbsp of oil in a pan. 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 mixture is well combined and the flavors meld.
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 vegetable mixture and sprinkle with grated cheese.
Bake: Bake in a preheated oven at 375°F (190°C) for 25-30 minutes, or until the top is golden and bubbly.
Serving Suggestions:
As a Main: Serve as a main dish with a side salad.
With Grain: Pair with rice or quinoa for a complete meal.
For Lunch: Enjoy as a hearty and filling lunch option.
Tips for Perfect Bake:
Consistency: Ensure the cauliflower puree is smooth for the best texture.
Veggie Saute: Saute vegetables until tender to enhance flavor.
Cheese: Use your favorite cheese for topping to customize flavor.
Nutritional Benefits:
Cauliflower: Rich in vitamins C and K, and a good source of fiber.
Vegetables: Provide essential nutrients and antioxidants.
Cheese: Adds protein and calcium.
Dietary Information:
Contains: Dairy and eggs.
Not Suitable For: Vegan or dairy-free diets.
Nutritional Info (per serving):
Calories: 280 kcal
Carbohydrates: 20g
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