Step 1: Prepare the Vegetables
Blanch the cauliflower and broccoli:
Cut the cauliflower and broccoli into smaller pieces and grate them on a coarse grater.
Leave the vegetables for 10 minutes in a bowl.
In a pot of boiling water, add 1 tablespoon sugar and cook the cauliflower and broccoli for 2 minutes. Drain and set aside.
Prepare the eggs:
Boil 3 eggs until hard (about 10 minutes). Let them cool, then peel and finely chop.
Prepare the sautéed vegetables:
In a skillet over medium heat, add 1 tablespoon olive oil. Add chopped onion and sauté until translucent.
Add grated carrot, paprika, salt, and black pepper. Cook for 5-7 minutes until the vegetables are tender.
Step 2: Assemble the Casserole
Mix the ingredients:
In a large mixing bowl, combine the grated broccoli, cauliflower, chopped boiled eggs, and the sautéed vegetables. Mix well.
Add 1 teaspoon Italian herbs and 60g grated cheese. Mix everything well.
Prepare the egg mixture:
In a separate bowl, whisk 2 eggs with salt and black pepper to taste.
Preheat the oven to 180°C (350°F).
Bake the casserole:
Grease a baking dish with olive oil. Add the vegetable mixture and flatten the top with a spatula.
Pour the egg mixture over the vegetables and bake in the oven for 15 minutes at 180°C (350°F).
Step 3: Prepare the Tomato Sauce
Cook the onion and carrot:
In a skillet over medium heat, add butter. Sauté the chopped onion until golden brown.
Add the grated carrot and cook for another 2-3 minutes until tender.
Add flour and tomato paste:
Add 2 tablespoons flour and 1 tablespoon tomato paste. Stir well to combine.
Add water and seasonings:
Gradually add 1 cup water while stirring to avoid lumps.
Add salt, black pepper, Italian herbs, and 1 teaspoon sugar. Mix thoroughly.
Cook the sauce for another 3 minutes until it thickens.
Step 4: Finish and Serve
Remove the casserole from the oven and let it cool slightly.
Serve slices of the Baked Cauliflower and Broccoli Egg Casserole with a generous drizzle of the homemade tomato sauce.
Serving Suggestions:
Serve with a side of mixed greens for a refreshing accompaniment.
Pair with whole-grain bread for a complete meal.
Add a dollop of Greek yogurt or sour cream on the side.
Serve with a fresh cucumber salad for a crunchy contrast.
Enjoy with a glass of iced lemon water for a refreshing drink.
Side Dishes: Pair with a simple green salad or some garlic bread for a complete meal.
Make It Spicy: Add red pepper flakes or chili powder to the tomato sauce or the egg mixture for a spicy kick.
Cooking Tips:
Grate vegetables finely to ensure even cooking.
Blanch the vegetables briefly to preserve their color and texture.
Add extra cheese on top before baking for a golden crust.
Mix well to combine all ingredients thoroughly for a uniform flavor.
Cool the casserole slightly before cutting to help it hold its shape.
Add Protein: Include cooked sausage, ground beef, or diced ham in the egg mixture for a heartier dish.
Cheese Variations: Use Parmesan or goat cheese for a different flavor profile.
Vegetarian Twist: Make it completely vegetarian by using vegetable broth in the tomato sauce
Nutritional Benefits:
Rich in protein from eggs, supporting muscle health.
High in fiber from cauliflower, broccoli, and carrots, promoting healthy digestion.
Contains vitamins A and C from vegetables, providing immune support.
Calcium-rich from cheese, supporting bone health.
Low in carbohydrates, making it suitable for a balanced diet.
Calories: 280 kcal
Protein: 16g
Carbohydrates: 12g
Fat: 18g
Fiber: 5g
Sugar: 6g
Dietary Information:
Vegetarian-friendly, containing no meat.
Gluten-free if you substitute gluten-free flour in the sauce.
Nut-free, suitable for those with nut allergies.
Rich in vitamins and minerals from fresh vegetables.
High in protein, making it a healthy and satisfying meal option.
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