Comfort food that’s low on carbs, high on flavor, and loaded with nutrients. What’s not to love?
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Did you know that cauliflower comes in several pretty colors? And all of those pretty colors indicate nutritious phytochemicals! Betcha didn’t know your phytochemicals could be so pretty! It gets even more fun when you cook purple cauliflower, and it turns blue. Green cauliflower even sports interesting little spikes.
This is creamy comfort food, likened to loaded baked potatoes. A little like mac and cheese, without the pasta and the carbs that go with it. You can even use pre-packaged cauliflower florets to keep it really simple. The florets even come in rainbow colors. Which, actually, is stretching the truth a bit, as cauliflower has four possible colors, all of which are natural. The standard white, and green, orange, and purple. Another option for extra flavor, is to roast the cauliflower until it caramelizes.
Other recipes for cauliflower you might enjoy include Perfect Cauliflower Steaks (great with a honey/hot sauce) Easy Whole Roasted Cauliflower or Buffalo Cauliflower Dip. It seems like cauliflower is beyond having a moment, and is here to stay!
Is Cauliflower Casserole Healthy?
This is a low-carb and gluten-free dish, with a low glycemic index. Cauliflower is rich in vitamins and minerals, especially vitamin C. It also sports a host of other vitamins, as well as minerals, not to mention the fiber. Quite a bit of bang for your buck! Raw cauliflower gives you maximum vitamin C content, but cooking cauliflower allows your body to absorb more of its nutrients, such as vitamin K and potassium.
To make this vegetarian casserole vegan, substitute in non-dairy butter, milk, and cheese. Other substitutions can be made with different types of cheeses, according to your taste. Some additions could include other chopped veggies such as onion, garlic, mushroom, celery, or leafy greens. Garnishes of chopped chives or parsley will be welcome.
How to make a Basic roux
To create a roux without any stress, just practice it! This is a good culinary skill to employ when you want a rich and creamy sauce with spices, and without lumps. It’s what I do when I make homemade mac and cheese or a casserole such as an enchilada casserole, as well as others.
You start with equal parts fat and flour. Melt the butter, whisk in the flour, and cook the mixture over low heat until it’s thick and lump-free. Then start adding the liquid, ever-so-slowly, whisking, or stirring with a wooden spoon all the while. I add spices at the same time as the flour. Adding the cold liquid slowly to the hot butter/flour mixture will result in a creamy roux. You can cook for just a few minutes and have a nice roux. If you continue cooking it will darken. That’s a matter of preference. Then you can add cheeses to thicken even more.
INGREDIENTS
- 1 large head cauliflower, cut into florets
- 2 tablespoons unsalted butter
- 2 tablespoons all-purpose flour
- 1 1/2 cups whole milk
- 1 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon paprika
- 1 cup sharp cheddar cheese, shredded
- 1/4 cup Parmesan cheese, grated
- 1/4 cup panko breadcrumbs
INSTRUCTIONS
Prep
Grease dish, steam cauliflower.
Sauce
Make roux, add milk and cheese, pour over cauliflower.
Bake
Top with breadcrumb mix, bake until golden.
Devour!
FAQs & Tips
This can be prepped up to 2 days in advance, then covered with plastic wrap and kept in the fridge until ready to bake. Other options are to store leftovers in an airtight container in the fridge for up to 3 days. It can also be frozen for up to 2 months, either before or after baking. Thaw overnight in fridge before baking.
If you have the time, you can roast the cauliflower to get a wonderful flavor, aroma, and texture. Cauliflower can be roasted whole or in florets. Just coat or toss with a light coating of olive oil, salt and pepper, and pop into the oven at 425° for 20-30 minutes for florets or 50-60 minutes for a whole head.
The idea is just to blanch the cauliflower for 4 -8 minutes, any longer and it may become waterlogged. Plunge into ice water and pat dry before adding to the casserole.
Serving Suggestions
To turn this into a main dish, incorporate some protein, such as two cups of shredded and cooked chicken or beef, or shredded jackfruit. To serve as a side dish, set it alongside Mushroom Tacos, Best Black Bean Burgers or Salt & Vinegar Chicken Wings as the main dish, add a green salad with tomatoes, along with a fruit option such as Fruit Soup. This all will come together as a delicious and colorful well-rounded meal.
Ingredients
- 1 large head cauliflower cut into florets
- 2 tablespoons unsalted butter
- 2 tablespoons all-purpose flour
- 1 1/2 cups whole milk
- 1 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon paprika
- 1 cup sharp cheddar cheese shredded
- 1/4 cup Parmesan cheese grated
- 1/4 cup panko breadcrumbs
Instructions
- Preheat oven to 375°F (190°C) and lightly grease a 2-quart baking dish.
- Steam cauliflower florets until tender yet firm, about 5-7 minutes, then transfer to the baking dish.
- In a saucepan, melt butter over medium heat, whisk in flour to form a roux, and cook for 1 minute.
- Gradually add milk to the roux, whisking constantly until the mixture thickens, about 5 minutes. Season with salt, pepper, and paprika.
- Remove sauce from heat, stir in cheddar cheese until melted and smooth, then pour the cheese sauce over the cauliflower in the dish.
- Mix panko breadcrumbs with Parmesan cheese and sprinkle over the casserole.
- Bake for 20-25 minutes until the top is golden and bubbly. Let it cool for 5 minutes before serving.
Nutrition Info:
Recipes written and produced on Food Faith Fitness are for informational purposes only.
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