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Roasted broccoli and cauliflower with garlic and parmesan served on a rustic wooden tray.

Broccoli and Cauliflower: Nutrition, Recipes, and Tips

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  • Author: larderecipes
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes

Ingredients

Roasted Broccoli and Cauliflower:

  • Broccoli florets
  • Cauliflower florets
  • Olive oil
  • Minced garlic
  • Salt and pepper
  • Parmesan cheese (optional)

Broccoli and Cauliflower Casserole:

  • Broccoli florets
  • Cauliflower florets
  • Butter
  • All-purpose flour
  • Milk or cream
  • Shredded cheddar cheese
  • Bread crumbs
  • Salt, pepper, and paprika

Cheesy Broccoli and Cauliflower Bites:

  • Broccoli (steamed and mashed)
  • Cauliflower (steamed and mashed)
  • Eggs
  • Bread crumbs
  • Shredded mozzarella or cheddar cheese
  • Garlic powder
  • Onion powder
  • Parsley (optional)

Broccoli and Cauliflower Soup:

  • Broccoli florets
  • Cauliflower florets
  • Onion (chopped)
  • Garlic (minced)
  • Vegetable broth or chicken broth
  • Heavy cream or coconut milk
  • Salt and pepper
  • Shredded cheese (optional)

Instructions

  1. Preheat the Oven: Set your oven to 400°F (200°C).
  2. Prepare the Vegetables: Wash and dry broccoli and cauliflower florets. Place them in a large bowl.
  3. Season: Toss the florets with olive oil, minced garlic, salt, and pepper. Add parmesan cheese if desired.
  4. Bake: Spread the seasoned florets evenly on a baking sheet. Roast for 20-25 minutes, flipping halfway through.
  5. Serve: Remove from the oven once they’re golden and crispy. Serve warm as a side dish.

Broccoli and Cauliflower Casserole

  1. Steam the Vegetables: Lightly steam broccoli and cauliflower florets until tender. Set aside.
  2. Prepare the Sauce: In a saucepan, melt butter and whisk in flour to form a roux. Gradually add milk, whisking continuously until thickened. Stir in shredded cheddar cheese and season with salt and pepper.
  3. Assemble: In a greased baking dish, layer the steamed vegetables and pour the cheese sauce over them. Sprinkle bread crumbs on top.
  4. Bake: Preheat the oven to 375°F (190°C) and bake for 25-30 minutes until the top is golden and bubbling.
  5. Serve: Let it cool slightly before serving.

Cheesy Broccoli and Cauliflower Bites

  1. Steam and Mash: Steam broccoli and cauliflower florets until soft. Mash them into a coarse mixture.
  2. Combine Ingredients: Mix the mashed vegetables with eggs, breadcrumbs, cheese, garlic powder, and onion powder. Add parsley for extra flavor.
  3. Form Bites: Shape the mixture into small balls or patties.
  4. Cook: Either bake at 375°F (190°C) for 20 minutes or fry in a skillet until golden brown.
  5. Serve: Let them cool slightly before serving as a snack or appetizer.

Broccoli and Cauliflower Soup

  1. Sauté Aromatics: Heat oil or butter in a pot. Sauté chopped onion and minced garlic until fragrant.
  2. Add Vegetables: Add broccoli and cauliflower florets to the pot. Pour in vegetable or chicken broth until the vegetables are covered.
  3. Simmer: Bring to a boil, then reduce the heat and simmer until the vegetables are tender.
  4. Blend: Use an immersion blender to puree the soup until smooth. Add cream or coconut milk for extra creaminess.
  5. Season and Serve: Season with salt, pepper, and optional cheese. Serve warm with crusty bread.


Nutrition

  • Serving Size: 2 bites
  • Calories: 140
  • Sugar: 1 g
  • Sodium: 300 mg
  • Fat: 6 g
  • Saturated Fat: 3 g
  • Unsaturated Fat: 3 g
  • Trans Fat: 0 g
  • Carbohydrates: 8 g
  • Fiber: 3 g
  • Protein: 4 g
  • Cholesterol: 20 mg