Delicious Broccoli and Cauliflower Recipe from Spain

A Spanish friend’s culinary secret turns the often overlooked vegetables, broccoli and cauliflower, into a delectable feast. This recipe not only showcases the natural flavors of these healthful greens but also infuses them with a medley of vibrant colors and textures from additional vegetables and a hint of cheese. Whether you choose to envelop them in a light, optional batter for an extra layer of delight or serve them roasted with a creamy dill sauce, this dish is a testament to the transformative power of simple ingredients and thoughtful preparation.

Ingredients:

Vegetables:

• 900 grams (2 lb) broccoli, florets
• 450 grams (1 lb) cauliflower, florets
• 1 large onion, diced
• 1 carrot, diced
• 1 bell pepper, your choice of color, diced
• 4 cloves garlic, minced

Seasoning:

• Salt and freshly ground black pepper, to taste

Cheese:

• 100 grams (3.5 oz) cheese (Parmesan, Manchego, or a blend), grated

Optional Batter:

• 4 eggs
• 1 teaspoon salt
• 5 tablespoons olive oil
• 2 cups milk (dairy or plant-based)
• 1 cup all-purpose flour
• Fresh dill and parsley, chopped (optional)

Creamy Dill Sauce:

• 2 tablespoons plain yogurt or sour cream
• 2 tablespoons mayonnaise
• 1 clove garlic, minced
• Fresh dill, chopped

Instructions:

1. Begin by preheating your oven to a robust 400°F (200°C) and prepping a baking sheet with parchment.
2. Toss the prepared vegetables with olive oil, seasoning them well with salt and pepper before arranging them on the baking sheet for a roast that brings out their sweetness and bite.
3. For those opting for the batter, whisk the ingredients to a smooth consistency, incorporating herbs for an aromatic touch. Dip the roasted vegetables into this mixture for a golden finish.
4. Combine the yogurt or sour cream, mayonnaise, garlic, and dill for a sauce that perfectly complements the savory notes of the vegetables.
5. Serve the vegetables fresh from the oven, draped in the creamy dill sauce for a delightful contrast of flavors and textures.

Serving Suggestion:

Elevate this Broccoli and Cauliflower Bake with a few creative twists to cater to any dining occasion:

• Tapas Night: Transform it into a Spanish tapas experience by serving smaller portions alongside other small dishes like patatas bravas, gambas al ajillo (garlic shrimp), and slices of tortilla española.
• Family-Style Feast: Present this dish at the center of the table along with other hearty dishes like roasted chicken or seared fish for a family-style meal. It’s perfect for encouraging everyone to try a bit of everything.
• Vegetarian Main Course: Make it the star of a vegetarian dinner by accompanying it with a quinoa salad or a hearty bean stew, providing a balanced and protein-rich meal.
• Brunch Offering: Offer it as a part of a brunch menu with poached eggs, fresh salsas, and artisan bread for a gourmet touch that’s sure to impress.

Nutrition Information:

This Broccoli and Cauliflower Bake is a treasure trove of nutritional benefits, making it a healthful addition to any meal:

• Broccoli and Cauliflower: These cruciferous vegetables are not just high in fiber which aids in digestion and promotes satiety, but they are also rich in vitamins C and K, potassium, and iron. Their compounds may have anti-inflammatory properties and contribute to the prevention of certain cancers.
• Eggs: Adding a wonderful source of high-quality protein, eggs also bring vitamins D, B6, B12, and minerals such as zinc, iron, and copper into the dish.
• Olive Oil: A staple of the Mediterranean diet, olive oil is celebrated for its monounsaturated fats, particularly oleic acid, which has been associated with heart health benefits.
• Cheese: Depending on the variety used, cheese can add a good amount of calcium important for bone health, protein for muscle repair, and beneficial fats. Opting for a lower-fat cheese can help reduce calorie intake without sacrificing flavor.
• Milk: In the batter, milk contributes calcium, vitamin D (if fortified), and additional protein. Using dairy alternatives like almond, soy, or oat milk can offer different nutritional profiles, often lower in calories and fat, and can be a good option for those with dairy intolerances or preferences.
• Herbs: Dill and parsley not only add fresh flavors but also offer vitamin A, vitamin C, and antioxidants. These herbs can have various health benefits, including anti-inflammatory and heart-health properties.
• Garlic and Onions: Known for their potential to support immune function, these ingredients add not just depth of flavor but also compounds like allicin in garlic, which has been credited with antibacterial and antiviral benefits.

By integrating this dish into your diet, you’re not only indulging in the rich flavors of Spanish cuisine but also providing your body with a variety of nutrients essential for maintaining good health and well-being. Whether enjoyed as a side or a main, this recipe is a delicious way to reap the benefits of a vegetable-rich diet.