Cauliflower-Parsley Casserole

Hi Chefs!

Cauliflower is considered a superfood because it is rich in nutrients. It is a good source of antioxidants. It is high in fiber as well as Vitamin B and C. It is a good source of folate. It also helps in weight loss as it is fat-free and cholesterol-free. Its sodium content is low. Cauliflower also helps in preventing cancer. It helps in protecting the cells from damage. It has anti-inflammatory, antiviral, and antibacterial effects.

Besides having many health benefits it is a versatile vegetable and can be used in many ways.

One such recipe is as follows:

Cauliflower-Parsley Casserole

Ingredients:

For Marination:

· Cauliflower florets – 500gm

· Parsley – 3tbsp (chopped)

· Baby corn – 5-6 (optional)

· Chilli flakes – 1tsp

· Salt – 1tsp

· Olive oil – 4tsp

For White Sauce:

· Spring onion shallots – ½ cup

· Scallions – ¼ cup

· Red capsicum – 2-3tbsp (finely chopped)

· Yellow capsicum - 2-3tbsp (finely chopped)

· Parsley – ¼ cup (chopped)

· Garlic – 1tsp (chopped)

· APF/Maida – 2tbsp

· Milk – 1 ½ cup

· Processed cheese – ¼ cup

· Mozerella cheese – ½ cup

· Salt – 1tsp

· Chilli flakes/pepper powder - 1tsp

· Butter – 2tbsp

How to make/bake cauliflower-parsley casserole:

1. In a medium-size bowl mix all the ingredients of marination.

2. Let the vegetables marinate for 20 minutes.

3. Heat a wok and add the marinated vegetables to it and saute for a few minutes.

4. Cover the wok with a lid and let the vegetables cook on a low medium flame.

5. Keep stirring in between, cook them only 80%.

6. The process will take around 7-8 minutes.

7. When the vegetables are done shift them to the baking dish/pan.

8. In the same wok melt butter on medium heat.

9. Add chopped garlic and shallots, saute it for 1-2 minutes.

10. Add red and yellow capsicum, saute it for 1-2 minutes.

11. Add maida and stir it for 2-3 minutes on medium heat.

12. Add milk, chopped parsley, salt, and chili flakes to it.

13. Keep stirring it till the mixture comes to a boil.

14. Add processed cheese and half of the mozzarella cheese to the sauce.

15. Pour this sauce on top of vegetables in the baking dish.

16. Sprinkle scallions, parsley, and mozzarella cheese on top.

17. Bake it in a preheated oven at 180°C for 10-15 minutes or till it gets nice golden brown color.

Enjoy!!

Some Pro Tips:

1. Do not overcook the vegetables at any point otherwise it will get mushy.

2. Processed cheese gives a very creamy texture to the sauce, if you do not have it you may avoid it, however, it won't make much difference in taste.

3. If the sauce is too thick you can add more milk to it and adjust the consistency.

4. You may also add other vegetables, meat, and/or cottage cheese as per your preference.