Broccoli and cauliflower are two of the most nutritious vegetables, but they can sometimes feel bland or unexciting. If you’re looking for a new and flavorful way to prepare them, this Spanish-inspired recipe is perfect! It brings out the best in both veggies, transforming them into a vibrant, satisfying dish. Taught to me by a friend from Spain, this dish is full of savory ingredients like olive oil, garlic, and fresh tomatoes, combined with the creamy richness of milk, making it a delicious and healthy addition to any meal.
Ingredients
Vegetables:
- 900 grams of broccoli – Full of fiber and vitamins, broccoli adds texture and nutritional value to the dish.
- 450 grams of cauliflower – Mild and tender, cauliflower complements the broccoli perfectly while being an excellent source of vitamins C and K.
- 1 carrot – Provides natural sweetness and color.
- 1 bell pepper – Adds crunch and a slight sweetness.
- 200 grams of red cherry tomatoes – Sweet and juicy, they brighten up the dish and add freshness.
Seasoning and Cooking Ingredients:
- 5 cups of milk – This creamy base binds everything together and enhances the flavors.
- Salt – To taste, for seasoning.
- 1 onion – Adds savory depth and aroma.
- 1 garlic clove – Infuses the dish with a rich, aromatic flavor.
- 2 tablespoons of olive oil – Preferably extra virgin olive oil, for its fresh, robust flavor.
- Parsley – Fresh parsley adds a burst of color and a refreshing note.
Preparation
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Prepare the Vegetables:
- Wash and clean the broccoli and cauliflower thoroughly. Chop them into bite-sized pieces and set aside.
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Prepare the Other Vegetables:
- Dice the onion, carrot, and bell pepper into small pieces. Cut the cherry tomatoes in half or quarters. Set these aside to be added later.
Cooking Process
Step 1: Cooking the Broccoli and Cauliflower
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Cook the Broccoli:
- In a large pot, bring water to a boil and add the broccoli. Season with salt and pour in milk. Cook for about 3 minutes until the broccoli is tender but still slightly crisp.
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Cook the Cauliflower:
- In a separate pot, add the cauliflower, milk, and salt. Bring to a boil and cook for about 5 minutes until tender.
Step 2: Sautéing the Vegetables
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Sauté the Onion and Carrot:
- Heat a non-stick skillet over medium heat and drizzle in olive oil. Add the chopped onion and carrot. Sauté for 5 minutes or until they soften and turn golden brown.
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Add Garlic and Bell Pepper:
- Add the minced garlic and diced bell pepper to the skillet. Continue sautéing for another 2-3 minutes, stirring occasionally to infuse the garlic flavor.
Final Touches
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Combine the Vegetables:
- Once the broccoli and cauliflower are cooked, drain them and add them to a large pot. Mix them gently with the sautéed onion, carrot, and bell pepper.
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Add Cherry Tomatoes:
- Add the cherry tomatoes to the mixture. They will soften and burst slightly, releasing their juices into the dish.
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Seasoning:
- Taste the dish and adjust the seasoning with salt to your liking. Garnish with freshly chopped parsley for a refreshing, herbaceous finish.
Serving Suggestions
This dish pairs beautifully with a variety of main courses:
- Serve as a side dish with grilled chicken, fish, or roasted meats.
- Make it a main course by adding cooked chickpeas or lentils for extra protein.
- Pair with a grain like quinoa, couscous, or rice for a wholesome meal.
- Serve with a drizzle of balsamic vinegar or a sprinkle of feta cheese for added flavor.
Tips for Success
- Use fresh vegetables for the best flavor and texture. Fresh broccoli and cauliflower hold their shape better when cooked.
- Adjust the milk amount if you prefer a creamier base. If you want a lighter version, you can use less milk and more water.
- Add some heat: If you like a bit of spice, try adding a pinch of red pepper flakes or a chopped chili pepper while sautéing the onions and garlic.
- Use different herbs: While parsley is the traditional garnish, you could also try basil, thyme, or even mint for a fresh twist.
- Prevent overcooking: Don’t let the broccoli and cauliflower cook for too long to maintain their texture. The goal is to have them tender but not mushy.
Variations
- Vegan Version: Swap out the milk for a plant-based alternative, such as almond milk or coconut milk, and skip the butter for a vegan-friendly option.
- Cheesy Version: Add some grated cheese, like Parmesan or Manchego, to the mixture for a cheesy, comforting twist.
- Add Protein: For a more filling dish, consider adding cooked chicken, shrimp, or even chickpeas to the vegetable mix.
- Make it spicy: If you enjoy heat, toss in some sliced jalapeños or a sprinkle of smoked paprika for a smoky, spicy flavor.
Frequently Asked Questions (FAQs)
1. Can I use frozen broccoli and cauliflower? Yes! Frozen broccoli and cauliflower are a convenient alternative. Just make sure to cook them according to the package instructions and adjust the cooking time accordingly.
2. Can I make this dish ahead of time? Absolutely! This dish can be made ahead and stored in an airtight container in the refrigerator for up to 3 days. The flavors will continue to meld, making it even tastier.
3. What other vegetables can I add? Feel free to experiment with adding other vegetables like zucchini, spinach, or peas. Just make sure to adjust the cooking time depending on the vegetables used.
4. How can I make this dish spicier? To add some heat, you can include red pepper flakes, chili peppers, or even a dash of hot sauce to the sautéed vegetables.
5. Can I add protein to make this a main dish? Yes! You can add protein to this dish in the form of grilled chicken, tofu, or beans for a more substantial meal.
Conclusion
This Spanish-inspired broccoli and cauliflower dish is the perfect way to elevate your vegetable game. With a creamy base of milk and aromatic sautéed vegetables, this recipe is full of vibrant flavors that will have everyone coming back for more. The dish is incredibly versatile, allowing you to make variations based on dietary preferences or available ingredients. Whether you serve it as a side dish or a main, this recipe is a great way to enjoy a healthy and delicious meal that’s bursting with flavor.