Baked Cauliflower and Vegetable Casserole: A Healthy and Flavorful Delight

If you’re looking for a meatless meal that’s hearty, delicious, and packed with nutrients, this Baked Cauliflower and Vegetable Casserole is a must-try. Combining tender cauliflower, sautéed vegetables, and gooey melted cheese, this recipe offers a satisfying and healthier alternative to fried dishes. It’s easy to make, packed with flavor, and sure to impress everyone at the table.

Why You’ll Love This Recipe

Nutritious: Loaded with fiber, vitamins, and minerals from cauliflower and a colorful array of vegetables.
Easy to Prepare: Straightforward steps make it accessible for all cooking levels.

Rich and Satisfying: Creamy cauliflower puree and savory vegetables topped with cheese make for a comforting meal.
Perfect for Meal Prep: Reheats beautifully for quick meals throughout the week.

Ingredients

For the Cauliflower Base

Cauliflower: 3.5 lbs – Provides a creamy and nutritious foundation.

Water: 6.5 cups – For boiling the cauliflower.
Salt: 1 tsp – Enhances the flavor during boiling.
Milk: 2 tbsp – Adds creaminess to the puree.

Eggs: 3 – Helps bind the puree and give it structure.
Oil: 3 tbsp – For a silky texture in the puree.

For the Vegetables

Mushrooms: 3.5 oz, diced – Adds earthy flavor.

Green Peppers: 4, diced – Bring a mild, slightly sweet taste.
Red Peppers: 2, diced – Add color and sweetness.
Carrot: 1, diced – For sweetness and texture.
Onion: 1, diced – Adds depth of flavor.
Tomatoes: 2, diced – Bring juiciness and acidity.
Salt: 1 tsp – Balances the flavors of the vegetables.
Mint: 1 tsp – A refreshing herb that pairs well with the vegetables.
Red Pepper: 1 tsp – For a touch of heat.
Pepper: 1 tsp – Enhances the overall flavor.
Oil: 4 tbsp – For sautéing the vegetables.

For the Topping

Cheese: 5.5 oz, grated – Melts to form a golden, bubbly crust.

Step-by-Step Instructions

Step 1: Prepare the Cauliflower

Cut and Boil: Cut the cauliflower into florets. Boil them in 6.5 cups of water with 1 tsp of salt and 2 tbsp of milk until soft, about 10–12 minutes.
Blend: Drain the cauliflower and blend with eggs and 3 tbsp of oil to form a smooth puree.

Step 2: Prepare the Vegetables

Dice Vegetables: Dice the mushrooms, green peppers, red peppers, carrot, onion, and tomatoes.
Sauté: Heat 4 tbsp of oil in a large skillet. Sauté the onions, carrots, and mushrooms until tender, about 5–7 minutes.
Add Seasonings: Stir in the diced tomatoes, green and red peppers, 1 tsp of salt, mint, red pepper, and black pepper. Cook for another 5 minutes until the flavors meld together.

Step 3: Assemble and Bake

Grease the Dish: Use 3 tbsp of oil to grease a baking dish.
Layer: Spread the cauliflower puree evenly in the dish.
Top: Add the sautéed vegetable mixture evenly on top, then 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.

Nutrition Information (Per Serving)

Calories: 295 kcal
Protein: 13 g
Fat: 20 g
Saturated Fat: 7 g
Carbohydrates: 20 g
Fiber: 5 g
Sugar: 7 g
Cholesterol: 125 mg
Sodium: 670 mg
Calcium: 200 mg
Iron: 2.5 mg

Cooking Tips

Herbal Twist: Add a sprinkle of fresh parsley, thyme, or rosemary to elevate the flavors.
Cheese Options: Use mozzarella, cheddar, or a combination of cheeses for a unique flavor profile.
Blend Variation: For a smoother puree, blend the cauliflower with a food processor.
Add Protein: For a more filling dish, include cooked chickpeas or shredded chicken in the vegetable layer.

Serving Suggestions

Serve with a crisp green salad for a refreshing contrast.
Pair with crusty bread or dinner rolls for a more filling meal.
Enjoy it as a side dish alongside roasted meat or grilled tofu.

FAQs

1. Can I use frozen cauliflower?

Yes, frozen cauliflower works well. Simply boil or steam it until tender before blending.

2. What can I substitute for eggs in the puree?

You can use 1/4 cup of unsweetened applesauce or 2 tbsp of flaxseed mixed with 6 tbsp of water as a binder.

3. Is this dish freezer-friendly?

Yes, you can freeze it. Let it cool completely, portion it into freezer-safe containers, and freeze for up to 3 months. Reheat in the oven until warmed through.

4. Can I make it dairy-free?

To make it dairy-free, use a plant-based milk alternative and vegan cheese.

5. What other vegetables can I use?

You can add zucchini, eggplant, or broccoli for variety.

This Baked Cauliflower and Vegetable Casserole is a wholesome and flavorful dish that will elevate any mealtime. Its creamy base, vibrant vegetables, and cheesy topping make it a crowd-pleaser, while its healthy ingredients make it guilt-free. Try it today and savor the goodness!