Delicious and healthy zucchini with cauliflower recipes

Cauliflower is a valuable food product containing folic acid and a wide range of vitamins and trace elements. Zucchini - a great ally in the preparation of both dietary and hearty dishes.

These vegetables are perfectly combined with each other, they can exist as independent dishes, and also willingly accept meat, eggs, potatoes, bell pepper, legumes in their company.

Cauliflower and zucchini are prepared simply, easily digested, they can be grown in their own garden and prepared for use in canned or frozen form, and also purchased in supermarkets or on the market, to cook delicious dishes according to our recipes.

Benefit and harm

The nutritional value of cauliflower and zucchini dishes per 100 g is:

• Calories: 53 kcal.
• Proteins: 4.1 gr.
• Fat: 0.8 gr.
• Carbohydrates: 9.4 grams.

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 renal failure, their excessive use can harm because of their high potassium content.

Step by Step Cooking Instructions

In the pan

In order to prepare a dish of cauliflower and zucchini, The following ingredients are needed:

• Cauliflower 1 head.
• Squash 2-3 pieces.
• Carrots 1 pc.
• Onion 1 pc.
• Salt, pepper to taste.
• Vegetable oil 2 S. l.

Step by step preparation:

1. Wash the cabbage under running water and divide into florets, if large ones are found, then cut in half.
2. Zucchini clear of seeds and peel, cut into large cubes.
3. Peel carrots and onions, grate carrots on a large grater, add diced onions.
4. Put all the ingredients in a saucepan or saucepan, add a little water, salt and pepper, put 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 dish of cauliflower and zucchini is vegetables cooked in the oven.

The following ingredients are needed:

• Zucchini 2pcs.
• Cauliflower 1 head.
• Onion 2 pcs.
• Garlic 3 cloves.
• Vegetable oil 1-2 tablespoons.
• Spices to taste.
• Salt.

Phased cooking:

1. Peel zucchini, cut into half rings.
2. Cabbage divided into florets and, if desired, cut into smaller pieces.
3. Peel and chop the onion.
4. Pour vegetable oil into a form 5 cm high, put vegetables, salt, season with spices and salt, put in the oven and cook for 45 minutes at a temperature of 180-200 degrees.
5. Get out of the oven form, and squeeze the garlic, gently mix everything and keep in the oven for another 5 minutes.

   When serving, you can rub the cheese or make a sauce of sour cream and chopped greens.

What ingredients still fit?

• Minced meat (beef + pork, pork + chicken in a 1: 1 ratio) 500g. When adding stuffing, you should lay out everything in layers, the bottom layer is cauliflower, on top you need to lay out the stuffing and pepper it, put the zucchini in the top layer. Cooking time with meat will increase up to 1 hour (for more information on cooking cauliflower with minced meat, see here).
• Eggs 1-2 pcs Sprinkle breadcrumbs on the bottom of the mold. Vegetables then in the oven until half cooked and pour a mixture of eggs, herbs and 100g of milk, and return to the oven until fully cooked (for more information about the cabbage with eggs recipes can be found here).
• Potatoes 5-6 pieces To vegetables add peeled potatoes, sliced. You can lay out all the ingredients in layers, smearing each layer with sour cream or mayonnaise and sprinkling with grated cheese. Cook the dish for about 45 minutes. Serve with sour cream.
• Milk 150 gr. Cauliflower, zucchini, onion, garlic, cut and folded into a form, buttered. Pour the milk and rub the cheese on top. Bake in the oven for 40-50 minutes. Milk can be replaced with cream. Serve as a casserole or cream soup, pre-grind in a blender until smooth, and add croutons.
• Olive oil 2 tablespoons. To the main ingredients add half rings of two bell peppers. Vegetables folded into a form, add basil, parsley, salt and pour olive oil, mix and bake for half an hour.

A dish of cauliflower and zucchini can be both independent and serve as a garnish for meat and fish. Sauce from sour cream, garlic and greens are perfect for vegetables.

When canning and freezing, cauliflower and zucchini do not lose their properties, so they are convenient in terms of storage, and can always be on hand with every hostess. Cauliflower and zucchini cooking options are manyThese vegetables are great for baby food in the form of cream soups, mashed potatoes, stews, casseroles.

For adults, the vegetable component is no less important. The presence of cauliflower and zucchini in the diet protects the digestive organs from adverse effects, prevents the development of gastritis and peptic ulcer, nourishes the intestinal microflora with deficient vitamins, and to some extent prevents the growths.

Watch the video: Keto Loaded Cauliflower and Meatloaf Casserole Recipe (December 2024).