Vegan cauliflower and tomato casserole
Savor the delightful flavors of our Vegan Cauliflower and Tomato Casserole. This wholesome dish combines tender cauliflower, juicy tomatoes, aromatic garlic, and a zesty lemon twist, all seasoned to perfection with olive oil, black pepper, chili powder, and fresh parsley. Perfect for a nutritious and satisfying meal!
- 20 Apr 2025
- Cook time 40 min
- Prep time 20 min
- 4 Servings
- 11 Ingredients
This Vegan Cauliflower and Tomato Casserole is a delicious, plant-based dish that combines the robust flavors of cauliflower, ripe tomatoes, and fragrant garlic. Enhanced with zesty lemon and fresh parsley, this recipe is not only flavorful but also nutritious. Perfect for a hearty dinner or as a side dish, this casserole is sure to be a hit among vegans and non-vegans alike.
Ingredients:
Instructions:
Preheat your oven to 375°F (190°C).
- Break the cauliflower into bite-sized florets.
- Dice the tomatoes.
- Finely chop the garlic cloves.
- In a large mixing bowl, combine the cauliflower florets, diced tomatoes, and chopped garlic.
- Drizzle with the olive oil and season with salt, black pepper, and chili powder. Toss everything to ensure the vegetables are evenly coated.
- Zest the lemon and set the zest aside.
- Juice the lemon and combine the juice with the tomato paste and water. Mix until the tomato paste is fully dissolved.
- In a large casserole dish, spread the seasoned vegetable mixture evenly.
- Pour the lemon-tomato mixture over the vegetables, ensuring it is evenly distributed.
- Cover the casserole dish with aluminum foil.
- Bake in the preheated oven for 30 minutes.
- Remove the foil and bake for an additional 15-20 minutes until the cauliflower is tender and slightly golden.
- Remove the casserole from the oven.
- Sprinkle the lemon zest and fresh parsley over the top for a burst of fresh flavor.
Serve warm as a main dish or a side dish. Enjoy your flavorful, vegan cauliflower and tomato casserole with parsley!
Tips:
- Preheat the oven to 375°F (190°C) to ensure the casserole cooks evenly.
- Chop the cauliflower into medium-sized florets to ensure they cook through properly without becoming too mushy.
- For a deeper flavor, allow the garlic to sauté for a minute or two in the olive oil before adding it to the casserole.
- If you prefer a spicier dish, increase the amount of chili powder or add a pinch of red pepper flakes.
- Make sure to stir the tomato paste into the water thoroughly to create a smooth sauce.
- Squeeze the lemon juice over the casserole just before serving to enhance the freshness of the dish.
- Garnish with fresh parsley for a pop of color and an added layer of herbaceous flavor.
Cooking this Vegan Cauliflower and Tomato Casserole is a simple yet rewarding experience. The combination of tender cauliflower, juicy tomatoes, and zesty lemon creates a harmonious blend of flavors that is both satisfying and healthy. Whether you're serving it as a main course or a side dish, this recipe is sure to delight your palate and leave you feeling nourished. Enjoy your culinary creation!
| Nutrition Facts | |
|---|---|
| Serving Size | 320 grams |
| Energy | |
| Calories 77kcal | 4% |
| Protein | |
| Protein 4.57g | 3% |
| Carbohydrates | |
| Carbohydrates 16g | 5% |
| Fiber 5g | 14% |
| Sugar 6g | 6% |
| Fat | |
| Fat 8g | 9% |
| Saturated 1.21g | 4% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 54ug | 6% |
| Choline 72mg | 14% |
| Vitamin B1 0.13mg | 11% |
| Vitamin B2 0.13mg | 10% |
| Vitamin B3 1.57mg | 10% |
| Vitamin B6 0.45mg | 26% |
| Vitamin B9 100ug | 26% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 100mg | 112% |
| Vitamin E 1.09mg | 7% |
| Vitamin K 50ug | 40% |
| Minerals | |
| Calcium, Ca 70mg | 5% |
| Copper, Cu 0.17mg | 19% |
| Iron, Fe 1.45mg | 13% |
| Magnesium, Mg 40mg | 10% |
| Phosphorus, P 100mg | 8% |
| Potassium, K 780mg | 23% |
| Selenium, Se 1.80ug | 3% |
| Sodium, Na 940mg | 63% |
| Zinc, Zn 0.69mg | 6% |
| Water | |
| Water 280g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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