This Healthy Vegetable Casserole combines cauliflower, broccoli, and an array of vibrant vegetables in a nutritious and comforting meal. Bound by a savory egg and cheese mixture, it creates a fulfilling dish perfect for any day of the week, offering a delicious way to enjoy your vegetables. Ideal for family dinners, this casserole is a testament to how wholesome ingredients can come together in a delightful and satisfying way.
Ingredients
Cauliflower: 400 grams, cut into florets
Broccoli: 1 whole, cut into florets
Onion: 1 large, finely chopped
Red Bell Pepper: 1, diced
Yellow Bell Pepper: 1, diced
Eggs: 4 large
Milk: 500 milliliters
All-Purpose Flour: 130 grams
Semi-Hard Cheese: 150 grams, grated
Carrot: 1 large, grated
Mushrooms: A handful, sliced
Garlic: 2 cloves, minced
Salt: To taste
Black Pepper: To taste
Vegetable Oil: For greasing
US Measurements:
Cauliflower: about 14 ounces
Milk: about 2.1 cups
All-Purpose Flour: about 1.1 cups
Semi-Hard Cheese: about 5.3 ounces
Instructions
Preheat the Oven to 180°C (350°F). Grease a large baking dish with vegetable oil.
Prepare the Vegetables: Mix the cauliflower, broccoli, onions, bell peppers, carrot, and mushrooms in a large bowl. Add minced garlic, salt, and pepper.
Make the Batter: Whisk eggs, milk, and flour until smooth. Stir in most of the cheese, saving some for topping, and season with salt and pepper to create a smooth batter.
Assemble the Casserole: Spread the vegetable mix in the baking dish. Pour the batter over the vegetables, ensuring they’re fully covered. Sprinkle with the reserved cheese.
Bake for 45 minutes to 1 hour, until golden brown and the vegetables are tender. Test doneness with a knife or skewer – it should come out clean.
Serve: Let it cool slightly before serving. Enjoy as is or with a side salad or crusty bread.
Serving Suggestions
This casserole is hearty enough to stand on its own or can be complemented with a light salad, steamed grains like quinoa, or fresh bread for a more robust meal.
Cooking Tips
Feel free to include other vegetables you have on hand, such as zucchini, peas, or spinach, for added nutrition and flavor.
For a gluten-free version, substitute all-purpose flour with your preferred gluten-free flour mix.
Nutritional Information
Packed with vegetables, this casserole is rich in vitamins, fiber, and antioxidants. The eggs and cheese add protein and calcium, making it a balanced meal option.
FAQs
Can I make this casserole vegan?
Yes, by using plant-based milk, vegan cheese, and an egg substitute like flaxseed or chickpea flour mixed with water.
How can I store leftovers?
Keep in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave until thoroughly warmed.
Can I prepare this dish ahead of time?
Yes, assemble the casserole without baking and store it covered in the refrigerator for up to a day before baking as directed.
Indulge in the warmth and goodness of this Healthy Vegetable Casserole, a perfect dish that brings nutrition and taste to your table with minimal effort.