Mediterranean Broccoli and Cauliflower Casserole

Description

This Mediterranean-inspired casserole combines tender broccoli and cauliflower with a creamy, herbed yogurt-cheese sauce, topped with a golden, crunchy breadcrumb-Parmesan crust. Flavored with garlic, olive oil, sun-dried tomatoes, and fresh herbs, it’s a comforting yet healthy baked dish perfect as a main vegetarian meal or a vibrant side.

Ingredients for Mediterranean Broccoli and Cauliflower Casserole

• Vegetables:

  • 3 cups broccoli florets

  • 3 cups cauliflower florets

• Sauce Base:

  • 2 tbsp extra virgin olive oil

  • 3 cloves garlic, minced

  • 1 cup Greek yogurt (plain, unsweetened)

  • ½ cup milk (or unsweetened almond milk)

  • ½ cup crumbled feta cheese

  • 1 cup shredded mozzarella cheese

  • 2 tbsp sun-dried tomatoes, finely chopped

  • 1 tsp dried oregano

  • 1 tsp dried basil

  • ½ tsp paprika

  • Salt & pepper, to taste

• Topping:

  • ½ cup whole wheat breadcrumbs (or panko)

  • ¼ cup grated Parmesan cheese

  • 1 tbsp olive oil

  • 1 tbsp fresh parsley, chopped (for garnish)

Instructions

1. Preheat Oven: Set to 375°F (190°C).

2. Prepare Vegetables: Steam broccoli and cauliflower for 4–5 minutes until just tender but still crisp. Drain well.

3. Make the Sauce:

   • In a skillet, heat olive oil over medium heat.

   • Sauté garlic for 30 seconds until fragrant.

   • Add yogurt, milk, feta, mozzarella, sun-dried tomatoes, oregano, basil, paprika, salt, and pepper. Stir until cheese melts and sauce thickens slightly.

4. Assemble Casserole:

   • Place broccoli and cauliflower in a greased 9×13 baking dish.

   • Pour the cheese sauce evenly over the vegetables and mix gently to coat.

5. Prepare Topping:

   • In a small bowl, combine breadcrumbs, Parmesan, and olive oil. Mix well.

   • Sprinkle over the casserole.

6. Bake: Place in the oven for 20–25 minutes, or until the top is golden and bubbly.

7. Serve: Garnish with fresh parsley and serve warm.

Notes

• For a spicier twist, add a pinch of red pepper flakes to the sauce.

• Can substitute yogurt with light cream for a richer sauce.

• Use fresh herbs if available for more vibrant flavor.

Tips

• Don’t over-steam vegetables — they will cook more in the oven.

• Drain well after steaming to prevent a watery casserole.

• For a gluten-free version, use gluten-free breadcrumbs.

• Make ahead: Assemble, refrigerate, then bake when ready (add 5 extra minutes).

Servings

• Serves: 6

• Serving Size: About 1½ cups

Nutritional Info (per serving) (approx.)

• Calories: 235 kcal

• Protein: 12 g

• Fat: 14 g

• Saturated Fat: 5 g

• Carbohydrates: 15 g

• Fiber: 4 g

• Sugar: 6 g

• Sodium: 380 mg

Benefits

• High in antioxidants from broccoli, cauliflower, and sun-dried tomatoes.

• Protein-rich from Greek yogurt, cheese, and milk.

• Supports bone health due to calcium and vitamin K content.

• Mediterranean diet-friendly, promoting heart health.

Q & A

Q1: Can I freeze this casserole?
Yes, assemble and freeze before baking. Thaw overnight in the fridge before baking.

Q2: Can I add protein?
Yes — cooked chicken, turkey, or chickpeas make great additions.

Q3: What can I use instead of yogurt?
Sour cream or light cream works well for a creamier texture.

Q4: Can I make it vegan?
Yes — replace yogurt with unsweetened coconut yogurt, cheese with vegan cheese, and milk with almond or oat milk.

Q5: Is it good for meal prep?
Absolutely! It reheats well and can last 3–4 days in the fridge.