Healthy Broccoli and Cabbage Casserole
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Recipe Overview
Overview
This Broccoli and Cabbage Casserole is a delightful blend of flavors and textures, perfect for a healthy dinner. The combination of eggs, yogurt, and fresh vegetables creates a light yet satisfying dish that is low in calories but high in nutrients. The broccoli adds a vibrant color and a wealth of vitamins, while the cabbage contributes to a hearty texture that complements the creamy filling.
The preparation is straightforward, starting with whisking the eggs and mixing in yogurt, flour, and spices. The sautéed onions and garlic infuse the dish with aromatic flavors, while the addition of fresh herbs like dill and parsley elevates it further. Baking the casserole allows all the ingredients to meld together beautifully, resulting in a dish that is both comforting and nourishing.
This recipe is not only easy to make but also versatile. You can customize it by adding your favorite vegetables or adjusting the spices to suit your taste. It’s a fantastic way to incorporate more greens into your diet without sacrificing flavor. Whether you’re looking for a quick weeknight meal or a nutritious option for meal prep, this casserole is sure to impress.
Recipe Details
Steps & Tips
Tip: Pumpkin is great for weight loss and supports healthy digestion.
Tip: Cover the pot while cooking to retain moisture.
Tip: Mash pumpkin until smooth for a better fritter texture.
Tip: Use fat-free yogurt for a healthier sauce option.
Tip: Fry fritters until golden brown for the best flavor.
Tip: Broccoli is packed with vitamins and antioxidants.
Tip: This meal is light, nutritious, and perfect for a healthy lifestyle.
Crack 4 eggs, add half a teaspoon of salt, and whisk well.
Add 5 tablespoons of kefir or yogurt and pepper to taste.
Add half a teaspoon of red paprika and 3 tablespoons of all-purpose flour, and mix well.
Finely chop a small bunch of dill.
Tip: Chop herbs finely to enhance flavor.
Finely chop a small bunch of parsley.
Add 4 tablespoons of thick yogurt to a bowl.
Add chili pepper blend, salt, smoked paprika, and Italian herbs.
Finely chop 1 clove of garlic and squeeze lemon juice.
Tip: Squeeze lemon juice to add freshness to the sauce.
Add olive oil and mix well.
Boil a small pot of water.
Tip: Boil water with a lid closed for faster heating.
Cut off the ends of the stems from one small broccoli.
Place the trimmed broccoli stems in the pot.
Shred a small portion of fresh cabbage.
Pour boiling water over the cabbage and broccoli and let it sit for 10 minutes.
Tip: Let the vegetables sit in boiling water to soften them.
Make shallow circular cuts on 3 medium tomatoes.
Place the tomatoes in boiling water for 2 minutes.
Heat a large skillet with oil.
Finely chop one large onion.
Sauté the onion for a couple of minutes over medium heat.
Tip: Sauté onions until they are translucent for better flavor.
Do the same with four cloves of garlic.
Finely chop 3 large mushrooms and add them to the skillet.
Finely chop the peeled tomatoes and add them to the skillet.
Simmer the vegetables for 10 minutes over medium heat.
Tip: Simmer vegetables to allow flavors to meld.
Let the vegetables cool slightly and then add them to the egg mixture.
Drain the water from the cabbage and broccoli, then add the vegetables to the main bowl.
Mix everything well.
Choose a baking dish of the right size and grease it with oil.
Tip: Grease the baking dish to prevent sticking.
Place the vegetable mixture in the baking dish and preheat the oven.
Bake this dish at 180°C for 35 to 40 minutes.
The casserole is ready!
Tip: This dish is low in calories but very satisfying.
Tip: Chop arugula finely for better incorporation into the salad.
Tip: Peel cucumbers to enhance texture in the salad.
Tip: Red bell peppers are high in fiber, aiding digestion.
Tip: Use ripe avocados for the best flavor and texture.
Tip: The healthy fats from avocado and chia seeds help stabilize blood sugar.
Ingredients
Ingredient: Dairy
→ Substitution: Almond Milk Yogurt
Ingredient: Eggs
→ Substitution: Flaxseed Meal + Water
Nutrition
Skill Level
Frequently asked questions
Below you will find answers to the most common questions about this recipe.
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Interesting Tidbits
- •Broccoli is rich in vitamins and antioxidants, making it a great addition to a healthy diet.
- •Cabbage supports digestion and is low in calories, perfect for weight management.
- •Eggs provide protein and essential nutrients, making them a staple in many healthy recipes.
- •Using yogurt in the casserole adds creaminess while keeping the dish light.
