Step 1: Prepare the Cauliflower
Cut and Boil: Cut the cauliflower into florets and simmer in water with 1 tsp of salt and 2 tbsp of milk until soft.
Blend: Blend the softened cauliflower with the eggs to create a smooth puree consistency.
Step 2: Prepare the Vegetables
Dice: Dice the mushrooms, green peppers, red peppers, carrot, onion, and tomatoes.
Sauté: Heat 4 tbsp of oil in a pan and sauté the onions, carrots, and mushrooms until tender.
Add and Cook: Add the diced tomatoes, 1 tsp of salt, mint, red pepper, and pepper. Cook until the flavors meld together.
Step 3: Assemble and Bake
Grease the Dish: Grease a baking dish with 3 tbsp of oil.
Layer: Spread the cauliflower puree evenly in the dish.
Top: Top with the sautéed vegetables and grated cheese.
Bake: Bake in a preheated oven at 375°F (190°C) until golden and bubbly, about 25-30 minutes.
Nutrition Information (per serving, based on 6 servings):
Calories: 295 kcal
Protein: 13g
Fat: 20g
Saturated Fat: 7g
Carbohydrates: 20g
Fiber: 5g
Sugar: 7g
Cholesterol: 125mg
Sodium: 670mg
Calcium: 200mg
Iron: 2.5mg
Tips:
For a richer flavor, you can add a sprinkle of your favorite herbs or spices to the vegetable mixture.
Serve with a side salad or bread for a complete meal.
Conclusion
This Cauliflower Dish is a game-changer in your kitchen. It’s a healthier, flavorful alternative to meat dishes that everyone will love. Enjoy this no-fry, baked delight that brings out the best in cauliflower and vegetables. Bon appétit!
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