Embark on a culinary journey to Spain with this healthy and flavorful recipe for broccoli and cauliflower. Inspired by Spanish cuisine, this vegetarian dish is not only nutritious but also rich in flavors, making it a perfect addition to your meal repertoire. It’s a simple yet delicious way to enjoy these two vegetables, enhanced with a blend of aromatic ingredients.
Ingredients
For a dish that serves 4-6 people, you’ll need:
Broccoli: 900 grams (about 2 pounds)
Cauliflower: 450 grams (about 1 pound)
Milk: 5 cups (1.2 liters)
Salt: To taste
Onion: 1 medium, finely chopped
Carrot: 1 medium, diced
Bell Pepper: 1 medium, diced
Garlic Clove: 1, minced
Olive Oil: 2 tablespoons (30ml)
Parsley: Fresh, chopped, to taste
Red Cherry Tomatoes: 200 grams (about 7 ounces), halved
Instructions
Preparation: Start by cleaning and washing the broccoli and cauliflower thoroughly. Chop them into small, bite-sized pieces.
Cooking the Vegetables: In separate pots, cook the broccoli and cauliflower. For the broccoli, add it to boiling water seasoned with salt and milk, cooking for about 3 minutes. For the cauliflower, do the same but cook for about 5 minutes.
Sautéing: In a skillet, heat the olive oil over medium heat. Add the chopped onion and carrot, sautéing until golden brown. Add the minced garlic and cook for an additional minute.
Combining: Drain the broccoli and cauliflower and transfer them to a large mixing bowl. Add the sautéed onion, carrot, and garlic, along with the diced bell peppers and cherry tomatoes. Gently mix to combine all the ingredients.
Seasoning: Season the mixture with salt and pepper to taste. Add chopped parsley for a fresh flavor.
Serving Suggestions
This dish can be served as a main course for a light lunch or as a side dish with your favorite protein. It pairs wonderfully with grilled chicken, fish, or a slice of rustic bread.
Cooking Tips
Milk Cooking: Cooking the vegetables in milk helps to soften them while adding a subtle creaminess to the dish.
Vegetable Sizes: Chop the vegetables into uniform sizes to ensure even cooking.
Flavor Enhancements: Feel free to add other herbs or spices according to your preference. A pinch of smoked paprika can add a Spanish flair.
Nutritional Information
Broccoli and cauliflower are both low in calories but high in fiber, vitamins, and minerals. This dish is a great way to incorporate more vegetables into your diet in a flavorful way.
FAQs
Can I make this dish vegan? Yes, simply substitute the milk with a plant-based alternative like almond or soy milk.
How can I store leftovers? Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Can I add cheese to this recipe? Yes, sprinkling grated cheese on top before serving can add extra flavor.
Is this dish suitable for meal prep? Absolutely, it’s perfect for preparing ahead and reheating for a quick and nutritious meal.
Enjoy this Healthy Broccoli and Cauliflower with a Spanish Twist, a simple yet delicious dish that brings the flavors of Spain right to your kitchen.