Useful and tasty broccoli and cauliflower dishes. Cooking recipes

Cabbage is a well-known, widely used product for quite a long time in cooking, with a pleasant taste and healthy properties.

In addition to the white, familiar to all since childhood, there are two equally tasty, and in some ways, more useful cabbage subspecies - cauliflower and broccoli.

They are incredibly useful because they contain a large amount of vitamins. Try to cook the most delicious dishes using these vegetables and they will take pride of place on your table.

Benefit and harm

These two types of cabbage are rich in similar microelements., such as:

• vitamins C, B;
• squirrels;
• cellulose;
• iron;
• zinc;
• potassium.

However, in broccoli, these elements are doubled quantitatively compared to cauliflower. So, for example, 100 grams of broccoli contains more vitamin C in the widow than in color. Like every product, cauliflower and broccoli have some contraindicationswhich should be considered:

1. With cauliflower, you need to be more careful with allergies, as well as with patients with gout and intestinal disorders (enterocolitis, irritation, etc.) and remember that with its daily use, the effect on the thyroid gland is possible.
2. Broccoli is not recommended to eat with problems with the pancreas, as well as gastritis with high acidity.

Energy value of cauliflower (100 gr):

• caloric content - 30 kcal;
• proteins - 2.5 g;
• fats - 0.3 g;
• carbohydrates - 5.4 g.

The energy value of broccoli cabbage (100 gr):

• Calorie content - 28 kcal;
• proteins - 3 g;
• fats - 0.4 g;
• carbohydrates - 5,2 gr.

Fresh and frozen vegetables

If possible, it is better to use fresh cabbage, especially if it is grown on its own, without the use of chemicals.

As for storage, the best option here is a quick freeze to keep all the useful properties of the product as much as possible. It is better to cook both types of this cabbage in an enamel pot.to prevent chemical exposure to metal.

To learn how to make a delicious dish of frozen cauliflower and broccoli, read our material.

Four options for how to cook quickly, tasty and healthy

There are four main cooking options:

1. Cook. To do this, lower the cauliflower or broccoli disassembled into inflorescences in salted water and cook for 7 minutes, if the cabbage is fresh, and 10-15 minutes, if it is frozen (about how much broccoli and cauliflower should be boiled in, frozen and fresh, can be found here).
2. Fry. Pre-boiled cabbage - cauliflower or broccoli - fried in a pan with butter for 5 minutes. Salt and spices are added to taste (how to fry broccoli in a pan, as well as other cooking recipes, read here).
3. Put out. You can extinguish the disassembled inflorescences of cabbage in a frying pan with a small amount of water and a pinch of salt for about 20 minutes over low heat. After 20 minutes, add sour cream and simmer another 5 minutes.
4. To bake. Sprinkle disassembled and pre-boiled inflorescences with olive oil and sprinkle with your favorite seasonings with salt and bake for 15-20 minutes (how to bake broccoli so that it is tender and tasty, you can find here).

Product preparation

Before cooking, you should do a little preparation of the product. In the case of fresh cabbage:

1. rinse under water;
2. clean the leaves;
3. neatly divided into inflorescences, keeping their shape.

What can I cook, photo dishes

Consider step-by-step recipes for preparing delicious and healthy dishes from two types of cabbage: cauliflower and broccoli.

Simple salad

What you need:

• 250 g cauliflower and broccoli.
• Onions or green onions.
• Mayonnaise - 2-3 tablespoons.
• Sour cream of average fat content - 2 tablespoons.
• A mixture of favorite seasonings (paprika, garlic, ground, dried herbs, mint, dill, etc.) - pinch or to taste.
• Salt and pepper.

How to cook:

1. Put boiled cabbage on paper towels, dry, then chop (how much broccoli you need to make to make it tasty and healthy, read here).
2. Cut the onion and send to cabbage.
3. Now you need to make a sauce for cabbage salad, for this we mix mayonnaise, sour cream and all seasonings, as well as salt and pepper.
4. Season the salad with the prepared sauce and mix well.

Vegetable salad

Ingredients:

• Two small cauliflowers and broccoli.
• One boiled carrot.
• A few spoons of olive oil (4-5).
• A tablespoon of lemon juice.
• A mixture of favorite seasonings and salt - to taste.

Cooking:

1. Cut medium-sized pieces of boiled vegetables.
2. In a separate saucer to make a mixture: olive oil with spices and garlic, you can use fresh crushed garlic - a few cloves, you can take dried.
3. Add a spoonful of lemon juice to seasoned olive oil and mix.
4. Pour the sauce to the vegetables and mix.

Learn more recipes for cauliflower and broccoli salad, as well as see the photos here.

Creamy with greens

Boiled chopped cabbage (cauliflower and broccoli) with butter and herbs.

For a snack

Ingredients:

• Two small broccoli and cauliflower heads.
• A pack of cream (200-250 grams).
• A few heads of garlic.
• Hard grated cheese - 2 handfuls.
• Seasonings and salt.

Cooking:

1. Bring to a boil the cream with the garlic and spices crushed in them.
2. Gently pour the cabbage into the cream and cook the whole company for 2 minutes, stirring it in order to puree the cabbage. Therefore, the vegetables before being sent to the fire can be crushed as you please.
3. Then remove the fire exhaling aroma dish, add cheese to it and mix.

Fried with garlic

What you need:

• A small amount of cauliflower and broccoli - boiled.
• Garlic can put at least a whole head, it will be useful here.
• Cheese grated on a fine grater - a little more than half a glass.
• Two tablespoons of oil, olive or vegetable.
• Salt, greens what like.

How to cook:

1. Fry the garlic in a skillet with olive oil until appetizing redness.
2. Put boiled cabbage in the pan to the garlic, mix them and turn off the heat.
3. Grease the baking dish with butter and put the cabbage there, sprinkled with grated cheese on top.
4. Now it remains to bake this yummy in a preheated oven for about 10 minutes.

Simple casserole

Ingredients:

• One small head of cabbage broccoli and color - boil in advance.
• Five chicken eggs.
• Finely grated cheese - to taste, on average put one or two handfuls.
• Butter for lubrication form.
• Salt - individually to taste.

Cooking:

1. Put the prepared cabbage into a baking dish, lightly oiled.
2. Beat eggs with salt thoroughly with a whisk.
3. Gently pour this cabbage egg mixture, trying to cover it all and sprinkle with cheese. Or you can add cheese 5 minutes before readiness - depends on what kind of cheese consistency is more to your liking and taste.
4. Kindle the oven beforehand in order to put a cabbage dish into an already heated one and bake it for about 20 minutes at a temperature of 180-200 degrees.

We offer to make a broccoli and cauliflower casserole according to the video recipe:

Original chicken roll

What you need:

• A pound of broccoli, boiled and split into inflorescences or finely chopped.
• 200 grams of cauliflower - boiled.
• Four pieces of chicken eggs.
• Spoons three table flour of the highest grade.
• To taste the salt.
• Any oil for lubrication.
• Boiled chicken fillet - 300-350 gr.
• Spoon six mayonnaise.

How to cook:

1. Broccoli fusion blender.
2. Beat the eggs with a whisk, sprinkle salt and flour on them gradually, stirring well and beating them.
   When all the flour interfered, it was the turn to add broccoli puree and stir everything thoroughly with a whisk again.
3. Having a homogeneous mass, spread it on a baking sheet or in any suitable form for baking, pre-laying the bottom and walls with baking paper and brushing the paper with oil. It is better to take a larger form, since when laying cabbage-egg mass on it, you need to carefully monitor that the layer thickness does not exceed 2 cm, so that everything is baked and the roll is not too thick.
4. Send the mass to roasting in the oven for 25 minutes at 180 degrees.
5. Meanwhile, chop the chicken finely and chop it, preferably with a blender, to achieve a puree-like state. The smaller - the better.
6. Put mayonnaise into mashed fillet and mix so that everything is soaked.
7. Meanwhile, the cabbage dough in the oven was cooked, it must be removed and, after cooling slightly, put the ready chicken mash on it and roll it up.
8. The resulting roll put in the fridge freeze for 3 hours, no less, after which it can be cut into portions.
9. Add boiled cauliflower to the finished roll.

Salmon roll

It is prepared similarly to the previous recipe with the only difference that cream cheese and light-salted salmon are used for the filling.

On the second

Ingredients:

• One head of medium-sized cauliflower and broccoli - cook.
• Sour cream - 2-3 tablespoons.
• Butter - 1 tablespoon.
• Cheese - 200 gr.
• Salt, spices - to taste.

Cooking:

1. Heat oil in a pan, add spices and add sour cream.
2. Mix everything, add finely grated cheese to sour cream and spices.
3. Put both types of cabbage in a baking dish, pour the mixture from the pan and bake at 180 degrees for about 20 minutes.

In the oven with cream

Ingredients:

• Broccoli - 400 gr.
• Cauliflower - 400 gr.
• Cream - half a liter.
• Flour - 1 tablespoon.
• Cheese - 150 gr.
• Butter - 50 gr.
• Spices, salt - to taste and the degree of salinity of the cheese.

Cooking:

1. Put boiled cabbage of both types in a baking dish.
2. Melt the butter in a frying pan and, adding flour there, fry it for 5 minutes.
3. Then pour the cream and, add the grated cheese.
4. The next stage is spices. Stir until all cheese is dissolved.
5. Pour the cabbage sauce, which is waiting in the wings for baking, and put all this beauty in the oven at 180 degrees for 20 minutes.
6. After switching off, do not remove immediately, and then 15 minutes. Then the dish will become even juicier.

Soup at first

Ingredients:

• Cauliflower and broccoli, disassembled into inflorescences - 200 gr.
• Ready broth - 3 liters.
• Chopped vegetables - carrots, potatoes.
• Onion - 1 piece.
• Green peas - 1 jar.
• Salt, spices - to taste.

To make the soup more nutritious, you can add some kind of cereal, the best thing is rice.

Cooking:

1. Add all vegetables except cabbage to boiling broth, cook for 15 minutes over medium heat.
2. Send the same cabbage inflorescences there.
3. Wait for boiling and pour green peas.
4. Boil after boiling for another 10 minutes.

We offer to prepare another version of the first dish of broccoli and cauliflower:

Chicken soup

Ingredients:

• Broccoli and cauliflower - half a kilo of each.
• Onion - 1 piece.
• Chicken broth - 1.5-2 liters.
• Cream - 100 ml.
• Garlic - 3-5 cloves.
• Salt, pepper - to taste.

Cooking:

1. In a cauldron fry onion with garlic, add broccoli.
2. Salt, pepper and simmer on low heat.
3. Pour chicken broth into a cauldron and bring to a boil without adding heat.
4. Turn off the heat, purée the mixture and put on fire again.
5. Heat the cream in a frying pan and, pouring it into the soup, mix.

View more recipes for broccoli and cauliflower soup here.

Dietary, Lenten and Vegetarian Dishes

With kefir

Bake boiled cabbage with fat-free kefir for 20 minutes, then add the grated cheese.

Vegetarian casserole

Pour boiled cabbage over olive oil with seasonings and bake for about half an hour.

On how to cook delicious broccoli and cauliflower casseroles in the oven, we told in this article.

With red apples

Ingredients:

• Both types of cabbage 200 gr - boil.
• One big red apple, the apple should be sweet.
• Olive oil - a couple of tablespoons.
• Garlic - 1 small clove.
• Honey - 1 tsp.
• A handful of almond nuts.

Cooking:

1. In olive oil pour lemon juice, add honey and garlic. Mix. Add a couple of spoons of boiling water.
2. Chop the apples so that the pieces fit in size with the cabbage, add vegetables and chopped almond nuts.
3. Season with olive oil and honey sauce.

In addition to the above recipes, there is always the possibility to simply add boiled broccoli or cauliflower to any available dish, be it other vegetables, meat, poultry, fish, or even cereal.

To learn how to make a delicious and healthy broccoli and cauliflower side dish, read here.

Excellent healthy combination - buckwheat porridge with broccoli. In salads cabbage dishes can be decorated with nuts: walnuts, cedar, almonds.

Rarely it is possible to meet products from which such a variety of delicacies would be prepared. Connecting the imagination, you can experiment enough with these two ingredients and be sure that the dish will turn out excellent, each time with a new twist.

Watch the video: Basic Cooking Recipe for Roasting Cauliflower & Broccoli - Diabetic Friendly Dish (November 2024).