Casserole of cauliflower and zucchini in the oven is a dietary, low-calorie, healthy dish that is suitable for breakfast and a light dinner. This dish is often prepared for children (excluding hot spices); the recipe for cauliflower and zucchini casserole is popular among people following the Dukan diet or other nutrition programs whose goal is weight loss and good health.
Vegetable casserole is prepared quite simply and quickly, and turns out very tasty. Lovers of cauliflower will especially appreciate it - here it has an unusual taste, in combination with spices and a lot of fried onions - it’s simply delicious. And zucchini, without having its own distinct taste, only enhances the taste of cabbage.
You can also make a casserole from potatoes, eggplant, sweet peppers, and broccoli by adding them to the main ingredients. And if you want a richer dish, you can make it by adding sour cream - then the vegetable acquires a very pleasant creamy taste, and the melted cheese stretches very appetizingly, which is always liked by little children.
Ingredients:
- Cauliflower – 1 small head
- Onion – 2 pcs.
- Zucchini – 1 small
- Vegetable oil – 2 tbsp.
- Salt - to taste
- Spices: ground pepper, paprika pieces, cayenne pepper flakes - to taste
How to deliciously bake cauliflower with zucchini
I disassembled the cauliflower into inflorescences. Boil in salted water for 5 minutes.
I cut the onion into half rings and fried it in vegetable oil until golden brown over low heat. The onion should acquire sweetness, so you should not keep it on high heat - it will simply burn.
I peeled the zucchini, cut it into cubes and fried it lightly until lightly browned. I salted the zucchini and added cayenne pepper and a little ground pepper.
I greased the mold with oil. I laid out the boiled cabbage.
Topped with fried onions.
And then I laid out the zucchini.
Placed in the oven for 15 minutes at 170.
And after this time, a delicious cauliflower and zucchini casserole was ready.
Bon appetit! Recipe by Tatyana Sh.
The nutritional value of a cauliflower and zucchini dish per 100 g is:
- Calories: 53 kcal.
- Proteins: 4.1 g.
- Fats: 0.8 g.
- Carbohydrates: 9.4 g.
Cauliflower and zucchini contain:
- vitamins: C, B1, B2, B6, PP, A;
- sodium;
- potassium;
- calcium;
- magnesium;
- phosphorus;
- iron;
- pectin;
- citric, nicotinic, malic and folic acids.
In case of kidney failure, their excessive consumption can be harmful due to their high potassium content.
Step-by-step cooking instructions
In a saucepan
To prepare a dish of cauliflower and zucchini, The following ingredients are needed:
- Cauliflower 1 head.
- Zucchini 2-3 pieces.
- Carrot 1 pc.
- Onion 1 pc.
- Salt and pepper to taste.
- Vegetable oil 2 tbsp.
Step-by-step preparation:
- Wash the cabbage under running water and divide it into inflorescences; if you come across large ones, cut them in half.
- Peel the zucchini from seeds and peel, cut into large cubes.
- Peel the carrots and onions, grate the carrots on a coarse grater, add the diced onion.
- Place all the ingredients in a saucepan or saucepan, add a little water, salt and pepper, add a small bay leaf and cook for 30 minutes over medium heat.
If desired, add garlic and herbs when serving.
In the oven
Another great option for a cauliflower and zucchini dish is cooked vegetables.
The following ingredients are needed:
- Zucchini 2 pcs.
- Cauliflower 1 head.
- Onions 2 pcs.
- Garlic 3 cloves.
- Vegetable oil 1-2 tablespoons.
- Spices to taste.
- Salt.
Step-by-step preparation:
- Peel the zucchini and cut into half rings.
- Divide the cabbage into florets and chop finely if desired.
- Peel the onion and cut into rings.
- Pour vegetable oil into a mold 5 cm high, lay out the vegetables, salt, season with spices and salt, put in the oven and cook for 45 minutes at a temperature of 180-200 degrees.
- Remove the pan from the oven, squeeze out the garlic, mix everything carefully and keep in the oven for another 5 minutes.
When serving, you can grate the cheese or prepare a sauce from sour cream and chopped herbs.
What other ingredients would be suitable?
A dish of cauliflower and zucchini can be either independent or serve as a side dish for meat and fish. A sauce made from sour cream, garlic and herbs is perfect for vegetables.
When canned and frozen, cauliflower and zucchini do not lose their properties, so they are convenient for storage and can always be on hand for every housewife. There are many options for preparing cauliflower and zucchini dishes., these vegetables are great for baby food in the form of cream soups, purees, stews, and casseroles.
For adults, the vegetable component is no less important; the presence of cauliflower and zucchini in the diet protects the digestive organs from negative effects, prevents the development of gastritis and peptic ulcers, saturates the intestinal microflora with deficient vitamins, and to a certain extent prevents neoplasms.
I absolutely love this simple recipe for stewed cauliflower with zucchini, and not a single summer goes by without me preparing this wonderful dish. I really like the combination of zucchini and cabbage, and I have a lot of recipes for preparing them, but today I offer you the simplest one. I usually bake these vegetables together in the oven with sour cream sauce, but at the dacha I don’t have a very good stove, and the oven generally works disgustingly, so I adapted the recipe for a frying pan - it turns out no less tasty. You, of course, can add any vegetables to the dish at your discretion, but personally I like it better this way. So, let's get down to business, and here is the recipe for stewed cauliflower with zucchini:
1) We pick or buy a medium head of cauliflower from the garden. Then we disassemble it into inflorescences and rinse thoroughly.
2) Cut the onion into small cubes, and peel the zucchini and cut into squares with a side of about 3 centimeters.
3) Place all the ingredients in a saucepan or deep frying pan, add salt and pepper, add a little water and cover with a lid. Simmer the vegetables for 20 minutes over medium heat.
3) Then add sour cream and cook for another 15 minutes. After 15 minutes, sprinkle with chopped herbs and simmer until fully cooked for 10-15 minutes.
In general, it will take us about an hour to prepare, but the taste is so excellent that it is definitely worth the time spent. Bon appetit everyone!
Ingredients
- Cauliflower - 1 piece (medium head)
- Zucchini - 1 piece (medium)
- Onions - 0.5 pieces
- Fresh greens - 20 grams
- Sour cream - 2-3 tbsp. spoons
- Salt - To taste
- Spices - To taste
Main ingredients:
Vegetables, Cabbage, Cauliflower
Note:
Agree, this is an amazing recipe! So simple and so delicious! Stewed cauliflower with zucchini is a good dish for any occasion. Its preparation will not take much time. Look at the photos that show the procedure and the necessary products. Also study the composition and quantity of the required ingredients. Now you can remember how to cook Stewed Cauliflower with Zucchini at home. This is how a classic version of a culinary product is prepared, but you have the right to make your own modifications and ideas. If you come up with another cooking recipe, be sure to share it with users of our site. More and more people are united by cooking, but you shouldn’t neglect your health and figure. It is important to take into account the calorie content of the food you eat, counting the calories of each individual product. Learn the art of eating tasty and healthy!
Description:
We can say that this is a seasonal dish, and it is best to prepare it in the summer, when the harvest of cauliflower and zucchini is ripening in the garden, then you can experiment and create culinary masterpieces.
Number of servings:
4
Cooking time:
1 hour 0 min
time_pt:
PT60M
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:1. First, remove the leaves from the cauliflower, wash it and separate it into inflorescences. Place in already boiling water (this will preserve the maximum amount of vitamins) and cook for 5-6 minutes. Place in a colander and leave until cool.
2. Peel the onion, wash it and cut it into small cubes.
3. Peel the carrots, rinse and grate on a coarse grater.
4. Pour olive oil into a heated frying pan and fry the chopped onion until golden. Then add grated carrots.
5. Wash the zucchini and cut into cubes. Place in a frying pan with fried onions and carrots. Add a little water and salt. Cook until half done.
6. Wash the tomatoes and grate them.
7. Peel the garlic, wash it and finely chop it or pass it through a garlic press.
8. When the zucchini is almost ready, add boiled cabbage and pour in grated tomatoes. Bring to a boil and add garlic with spices, for example, fresh basil, suneli hops or other fresh herbs. Simmer everything together for about 4-5 minutes.
The dish is ready and can be served, after garnishing with chopped herbs.
Bon appetit!
"! The time for summer vegetables has begun, for example, cauliflower and zucchini, which means you can diversify your menu with a simple and flavorful side dish of stewed cauliflower with zucchini. 😉
Let's take:
- onion head;
- a small head of cauliflower (or half a large one);
- small zucchini;
- one sweet pepper;
- a couple of medium tomatoes;
- 200 grams of mushrooms (optional);
- salt, soy sauce to taste.
Of course, you need to prepare all the vegetables first. Peel and cut the onion into cubes. Cut the zucchini and tomatoes into slices, and the pepper into strips. We separate the cauliflower into small inflorescences.
Pour a little vegetable oil into a deep frying pan and fry the onion until transparent. Then we add pepper there too.
After a couple of minutes, you can add zucchini, tomatoes, and mushrooms (this time I had frozen champignons, but you can use whatever you have on hand, or do without mushrooms at all).
When all the vegetables have released some juice and mixed their flavors, add three tablespoons of soy sauce and teriyaki (again, in this case, optional), and add a little salt. Add cauliflower and cover with a lid. 
Simmer until done cauliflower with zucchini over medium heat - about 10-15 minutes.
Serve stewed cauliflower with zucchini Can be served hot or cold, with rice or pasta, or as a meal on its own. This is a good vegetable dish that...
