This cauliflower bake is a must-try recipe that’s simple, delicious, and healthier than many traditional dishes. Packed with nutritious vegetables and topped with cheese, it’s a satisfying dish that proves you don’t need meat to make a meal hearty and flavorful. With no frying required, it’s also lighter and easier to prepare, making it perfect for any day of the week.
Ingredients
- Cauliflower: 3.5 lbs (1.6 kg)
- Water: 6.5 cups (1.5 liters)
- Salt: 1 teaspoon (for boiling)
- Milk: 2 tablespoons (30 ml)
- Eggs: 3
- Oil: 3 tablespoons (for puree) + 4 tablespoons (for sautéing)
- Flour: 3 tablespoons
- 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 teaspoon (for seasoning)
- Mint: 1 teaspoon
- Red pepper: 1 teaspoon
- Black pepper: 1 teaspoon
- Cheese: 5.5 oz (150 g), grated
Step-by-Step Instructions
Step 1: Prepare the Cauliflower
- Cut and Boil the Cauliflower
Start by cutting the cauliflower into florets. Bring a large pot of 6.5 cups (1.5 liters) of water to a boil. Add 1 teaspoon of salt and 2 tablespoons of milk. The milk helps retain the cauliflower’s color and tenderness. Add the cauliflower florets to the boiling water and simmer until they are soft, about 10-12 minutes. - Blend into Puree
Drain the cooked cauliflower well and transfer it to a blender or food processor. Add 3 eggs and 3 tablespoons of oil. Blend until smooth and creamy, achieving a puree consistency. Set aside.
Step 2: Prepare the Vegetables
- Dice the Vegetables
Dice the mushrooms, green peppers, red peppers, carrot, onion, and tomatoes into small, even pieces to ensure they cook uniformly. - Sauté the Vegetables
Heat 4 tablespoons of oil in a large skillet over medium heat. Add the diced onions, carrots, and mushrooms. Sauté until the onions become translucent and the carrots and mushrooms soften, about 5-6 minutes. - Add and Cook the Remaining Vegetables
Add the diced tomatoes, green peppers, and red peppers to the skillet. Season with 1 teaspoon of salt, mint, red pepper, and black pepper. Stir well and cook for another 5 minutes or until all the flavors meld together. Remove from heat.
Step 3: Assemble and Bake
- Grease the Baking Dish
Preheat your oven to 375°F (190°C). Grease a baking dish with 3 tablespoons of oil to prevent sticking. - Layer the Cauliflower Puree
Spread the smooth cauliflower puree evenly in the bottom of the prepared baking dish. - Top with Sautéed Vegetables
Spoon the sautéed vegetable mixture over the cauliflower puree, spreading it out to cover the entire surface evenly. - Add the Cheese
Sprinkle the grated cheese evenly over the top of the vegetables. - Bake
Place the dish in the preheated oven and bake for 25-30 minutes or until the top is golden brown and bubbly.
Tips for the Perfect Cauliflower Bake
- Don’t Overcook the Cauliflower
Make sure the cauliflower is just tender enough to blend smoothly. Overcooking can make it too watery. - Use Fresh Vegetables
Fresh vegetables will give the dish a vibrant color and a burst of flavor. You can substitute or add other vegetables like zucchini or spinach to customize the dish. - Season Generously
The right balance of seasoning is key to enhancing the natural flavors of the vegetables. Adjust the seasoning according to your taste.
Nutritional Information
- Servings: 6
- Calories: Approx. 240 per serving
- Protein: 10g
- Carbohydrates: 16g
- Fat: 16g
This delicious cauliflower bake is a fantastic alternative to heavier meat dishes. With its rich texture, creamy base, and cheesy topping, it’s sure to become a regular favorite. Enjoy this healthy, no-fry recipe that’s easy to make and full of flavor!
