This Hearty Vegetable Casserole is an excellent addition to any dinner, praised for its delightful taste and nutritional benefits. Bursting with fresh vegetables such as broccoli and cauliflower, it offers a healthful way to enjoy a well-rounded diet. Complemented by a creamy Greek yogurt and garlic sauce, this casserole is perfect whether you’re serving it for a family dinner or prepping meals in advance.
Preparation Time:
- Total Time: 1 hour
- Preparation: 20 minutes
- Cooking: 10 minutes
Ingredients:
For the Casserole:
- 450 g cauliflower florets
- 300 g broccoli florets
- Boiling water
- Salt (optional)
- 1/2 cup milk
- Olive oil (for sautéing)
- 1 onion, sliced
- 1 carrot, grated
- Fresh parsley, chopped (to taste)
- 230 g cherry tomatoes, chopped
- 2 red bell peppers, chopped
- 5 eggs
- Black pepper (to taste)
- Spices (to preference)
- 250 ml heavy cream
- 100 g flour
- 70 g shredded cheese (cheddar or your choice)
For the Sauce:
- 1/2 cup Greek yogurt
- 1/2 cup mayonnaise
- 2 garlic cloves, minced
- Fresh dill, chopped (to taste)
Instructions:
- Prepare the Vegetables:Boil the broccoli and cauliflower in salted water for about 2 minutes. Add 2 tablespoons of milk. Drain and reserve the liquid.
- Sauté the Vegetables:Heat olive oil in a large pan over medium heat. Sauté the onion until soft and translucent. Add the grated carrot and cook for an additional 3 minutes. Incorporate the parsley and red bell peppers, cooking until vegetables are tender. Stir in the cherry tomatoes and cook for a few more minutes. Remove from heat.
- Prepare the Egg Mixture:Whisk the eggs in a large bowl until frothy. Season with curry powder, salt, and black pepper. Gradually stir in the heavy cream and flour until well combined.
- Assemble the Casserole:Preheat the oven to 180°C (350°F). Arrange the cooked broccoli and cauliflower in a greased baking dish. Top with the sautéed vegetable mixture. Pour the egg and cream mixture evenly over the vegetables. Sprinkle the shredded cheese on top.
- Bake:Bake in the preheated oven for about 40 minutes, or until the center is set and the top is golden brown.
- Prepare the Sauce:In a small bowl, combine the Greek yogurt, mayonnaise, minced garlic, and chopped dill. Mix well.
- Serve:Allow the casserole to cool slightly before cutting and serving. Garnish each serving with a dollop of the garlic sauce.
Serving Suggestions:
- Pair with a crisp green salad and crusty bread for a complete meal.
- Serve alongside grilled meats, seafood, or tofu for a balanced dinner.
Recipe Tips:
- Ensure broccoli and cauliflower are tender but not mushy to maintain texture.
- Adjust seasoning to taste before baking; add herbs and spices as desired.
- Experiment with different cheeses like mozzarella, gouda, or parmesan for varied flavors.
Health Benefits:
- Broccoli and cauliflower are rich in fiber, vitamins C and K, supporting digestive health.
- Carrots and bell peppers are high in vitamins A and C, promoting eye health and immune function.
- Eggs provide essential proteins, choline, and vitamin B12.
Nutrition Facts:
- Ideal for vegetarians.
- Use gluten-free flour to make it gluten-free.
- For a low-carb option, reduce flour quantity or use almond flour.
Storage:
- Store leftovers in an airtight container in the refrigerator for up to three days.
- Reheat by microwaving or baking at 180°C (350°F) until heated through.
Why This Recipe Works:
- It’s both filling and nutritious, packed with a variety of vegetables.
- Simple to prepare, making it perfect for family dinners or meal prepping.
- The combination of crisp veggies and creamy cheese sauce is irresistibly delicious.
This Hearty Vegetable Casserole promises to be a hit at any dinner, thanks to its delectable flavor and impressive nutritional profile. Whether served fresh from the oven or reheated, it’s sure to please.