Incredible Cauliflower Bake: Better Than Meat! No Frying Needed

Incredible Cauliflower Bake: Better Than Meat! No Frying Needed

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 flavour