Hearty Vegetable Casserole

This Hearty Vegetable Casserole is an excellent addition to any dinner, praised for its delightful taste and nutritional benefits. Bursting with fresh vegetables such as broccoli and cauliflower, it offers a healthful way to enjoy a well-rounded diet. Complemented by a creamy Greek yogurt and garlic sauce, this casserole is perfect whether you’re serving it for a family dinner or prepping meals in advance.

Preparation Time:

• Total Time: 1 hour
• Preparation: 20 minutes
• Cooking: 10 minutes

Ingredients:

For the Casserole:

• 450 g cauliflower florets
• 300 g broccoli florets
• Boiling water
• Salt (optional)
• 1/2 cup milk
• Olive oil (for sautéing)
• 1 onion, sliced
• 1 carrot, grated
• Fresh parsley, chopped (to taste)
• 230 g cherry tomatoes, chopped
• 2 red bell peppers, chopped
• 5 eggs
• Black pepper (to taste)
• Spices (to preference)
• 250 ml heavy cream
• 100 g flour
• 70 g shredded cheese (cheddar or your choice)

For the Sauce:

• 1/2 cup Greek yogurt
• 1/2 cup mayonnaise
• 2 garlic cloves, minced
• Fresh dill, chopped (to taste)

Instructions:

1. Prepare the Vegetables:

   Boil the broccoli and cauliflower in salted water for about 2 minutes. Add 2 tablespoons of milk. Drain and reserve the liquid.

2. Sauté the Vegetables:

   Heat olive oil in a large pan over medium heat. Sauté the onion until soft and translucent. Add the grated carrot and cook for an additional 3 minutes. Incorporate the parsley and red bell peppers, cooking until vegetables are tender. Stir in the cherry tomatoes and cook for a few more minutes. Remove from heat.

3. Prepare the Egg Mixture:

   Whisk the eggs in a large bowl until frothy. Season with curry powder, salt, and black pepper. Gradually stir in the heavy cream and flour until well combined.

4. Assemble the Casserole:

   Preheat the oven to 180°C (350°F). Arrange the cooked broccoli and cauliflower in a greased baking dish. Top with the sautéed vegetable mixture. Pour the egg and cream mixture evenly over the vegetables. Sprinkle the shredded cheese on top.

5. Bake:

   Bake in the preheated oven for about 40 minutes, or until the center is set and the top is golden brown.

6. Prepare the Sauce:

   In a small bowl, combine the Greek yogurt, mayonnaise, minced garlic, and chopped dill. Mix well.

7. Serve:

   Allow the casserole to cool slightly before cutting and serving. Garnish each serving with a dollop of the garlic sauce.

Serving Suggestions:

• Pair with a crisp green salad and crusty bread for a complete meal.
• Serve alongside grilled meats, seafood, or tofu for a balanced dinner.

Recipe Tips:

• Ensure broccoli and cauliflower are tender but not mushy to maintain texture.
• Adjust seasoning to taste before baking; add herbs and spices as desired.
• Experiment with different cheeses like mozzarella, gouda, or parmesan for varied flavors.

Health Benefits:

• Broccoli and cauliflower are rich in fiber, vitamins C and K, supporting digestive health.
• Carrots and bell peppers are high in vitamins A and C, promoting eye health and immune function.
• Eggs provide essential proteins, choline, and vitamin B12.

Nutrition Facts:

• Ideal for vegetarians.
• Use gluten-free flour to make it gluten-free.
• For a low-carb option, reduce flour quantity or use almond flour.

Storage:

• Store leftovers in an airtight container in the refrigerator for up to three days.
• Reheat by microwaving or baking at 180°C (350°F) until heated through.

Why This Recipe Works:

• It’s both filling and nutritious, packed with a variety of vegetables.
• Simple to prepare, making it perfect for family dinners or meal prepping.
• The combination of crisp veggies and creamy cheese sauce is irresistibly delicious.

This Hearty Vegetable Casserole promises to be a hit at any dinner, thanks to its delectable flavor and impressive nutritional profile. Whether served fresh from the oven or reheated, it’s sure to please.