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.
- 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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