This Broccoli Flan is a delightful and easy-to-make dish that you’ll want to cook every day! Packed with healthy vegetables like broccoli, carrots, bell peppers, and tomatoes, this recipe is not only nutritious but also incredibly tasty. The dish combines a smooth broccoli puree with sautéed vegetables, topped with melted mozzarella cheese for a comforting and satisfying dinner option. It’s perfect for those looking for a quick, light meal that still feels indulgent. Whether you’re serving it as a main course or a side dish, this broccoli flan is sure to impress.
Ingredients
- Broccoli: 1 head, cut into florets
- Carrot: 1, peeled and diced
- Bell pepper: 1, cut into cubes
- Tomato: 1, diced
- Onion: 1, diced
- Mozzarella cheese: 150 g (5.5 oz), grated
- Eggs: 2-3
- Flour: 3 tablespoons
- Extra virgin olive oil: A drizzle, for cooking and greasing
- Dried garlic: To taste
- Salt and pepper: To taste
Preparation Process
Step 1: Boiling the Broccoli
- Prepare the Broccoli: Start by removing the florets from the stem of the broccoli and cutting them into smaller, bite-sized pieces.
- Boil the Broccoli: Place the broccoli florets in a pan with salted water and bring to a boil. Let them cook for about 5 minutes until they are tender but still bright green. Be careful not to overcook the broccoli to maintain its texture and flavor.
- Drain and Cool: Drain the cooked broccoli and set it aside to cool while you prepare the other ingredients.
Step 2: Making the Flan Mixture
- Create the Broccoli Puree: In a large mixing bowl, combine the cooled broccoli florets with 2-3 eggs. Use an immersion blender to blend the mixture into a smooth puree. The eggs help bind the flan together, giving it a light and fluffy texture.
- Add the Flour: Add 3 tablespoons of flour to the broccoli and egg mixture. Stir until the flour is well incorporated, creating a thick, cohesive batter.
Step 3: Sautéing the Vegetables
- Heat the Oil: Heat a drizzle of extra virgin olive oil in a non-stick pan over medium heat.
- Cook the Onion: Add the diced onion to the pan and cook until it becomes translucent, about 3-4 minutes.
- Add the Carrot, Bell Pepper, and Tomato: Stir in the diced carrot, bell pepper, and tomato. Season with salt, pepper, and dried garlic to taste. Continue to sauté the vegetables until they are tender, about 5-7 minutes.
Step 4: Assembling and Baking
- Grease the Baking Dish: Grease a square glass baking dish with a little olive oil to prevent the flan from sticking.
- Spread the Broccoli Mixture: Evenly spread the broccoli puree into the prepared baking dish, creating a smooth base layer.
- Top with Sautéed Vegetables and Cheese: Distribute the sautéed vegetables evenly over the broccoli layer. Sprinkle 150 g (5.5 oz) of grated mozzarella cheese on top. The cheese will melt and form a delicious golden crust during baking.
- Bake: Preheat your oven to 180°C (356°F). Bake the flan in the preheated oven for 20 minutes, or until the top is golden brown and the cheese is bubbly.
Serving Suggestions
- Serve this Broccoli Flan warm, directly from the baking dish, alongside a simple green salad or a side of steamed vegetables.
- Pair with a slice of crusty bread or garlic toast to soak up the flavors.
- For an extra touch, drizzle with a little olive oil or sprinkle with fresh herbs like parsley or chives before serving.
Nutritional Information (Per Serving)
- Servings: 4
- Calories: 230 kcal
- Protein: 12 g
- Carbohydrates: 15 g
- Fiber: 4 g
- Fat: 14 g
- Saturated Fat: 5 g
- Sodium: 320 mg
- Vitamin A: 5500 IU
- Vitamin C: 70 mg
- Calcium: 250 mg
- Iron: 1.5 mg
Tips for the Best Broccoli Flan
- Don’t Overcook the Broccoli: To maintain the bright green color and a bit of texture, avoid overcooking the broccoli during boiling.
- Adjust Seasonings: Feel free to adjust the seasoning to your taste by adding herbs like thyme, oregano, or basil for an extra layer of flavor.
- Add Protein: To make the dish heartier, consider adding cooked chicken, ham, or tofu cubes into the flan mixture before baking.
- Experiment with Cheese: Swap mozzarella for cheddar, gouda, or parmesan to create different flavor profiles.
Enjoy this easy, healthy, and incredibly delicious Broccoli Flan as a perfect meal for any day of the week!
