Easy Roasted Broccoli and Cauliflower | Mediterranean-style

Mediterranean Roasted Broccoli and Cauliflower

Easy Roasted Broccoli and Cauliflower - Mediterranean-style - layer everything out into a baking tray #oven #sundried tomatoes | hurrythefoodup.com

I’m gonna throw this out there – roasted broccoli and cauliflower doesn’t get any better than this.

If you’re looking for a roasted broccoli and cauliflower dish, then there’s a good chance you’re after the spectacular health benefits of both broccoli and cauliflower.

But what if I told you they could taste amazing as well?

Hailing from the cruciferous side of the vegetable world, both broccoli and cauliflower are, for want of a better word, superfoods.

Roasted broccoli and cauliflower – the home of heroes

Sure, you can shell out loads for your açaí or goji berries. You can spend ages hunting down your wheatgrass and noni fruits. But sometimes it pays to look a little closer to home.

By itself, broccoli is low in carbs and high in fiber. It’s also full of all sorts of vitamins and minerals.

When many people think of vitamin C, they often think orange. It might just be time to go green.

Easy Roasted Broccoli and Cauliflower - Mediterranean-style - roasted broccoli and cauliflower ingredients #vegetarian #broccoli | hurrythefoodup.com Easy Roasted Broccoli and Cauliflower - Mediterranean-style - mix all ingredients into a large bowl #bake #cauliflower | hurrythefoodup.com

Just one cup of broccoli contains more than a day’s recommendation of vit C – how good is that? It’s also high in K1, folate (B9), potassium, manganese and iron.

Consumption of broccoli may help reduce the risk of cancer, heart disease, may lower cholesterol levels and improve eye health.

Cauliflower is just as nutritious. It’s all about the glucosinolates – and their bid to help prevent cancer. In-depth research and reviews can be found summed up here.

Easy Roasted Broccoli and Cauliflower - Mediterranean-style - roasted broccoli and cauliflower ready to serve #quick #mediterranean | hurrythefoodup.com

Roasted broccoli and cauliflower – the Mediterranean way

Of course, the thing that sets this particular dish apart is the taste, and we have our Spanish chef, Lorena, to thank for that. Thanks Lorena! It’s oily, it’s garlicky, and it’s delicious.

It’s also VERY easy, which is much appreciated after a hard day when we know we should eat right, but don’t quite know how to summon up the energy.

On that note – if you’ve been thinking about taking the plunge and going veggie, to try it for a month. It’s easier than you think – you just need to know how.

Easy Roasted Broccoli and Cauliflower - Mediterranean-style - roasted broccoli and cauliflower ready to eat #easy #garlic | hurrythefoodup.com

Easy Roasted Broccoli and Cauliflower - Mediterranean-style - layer everything out into a baking tray #oven #sundried tomatoes | hurrythefoodup.com
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4.73 from 11 votes

Mediterranean Roasted Broccoli and Cauliflower

Roasted Broccoli and Cauliflower doesn’t get better than this. This Spanish favourite is incredibly tasty and ridiculously nutritious - and so easy it almost cooks itself.
Course Side, Starter
Cuisine Mediterranean
Time 45 minutes
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 4 people
Calories 287kcal
Author Lorena Nart & HurryTheFoodUp
Disclaimer: The section below may contain affiliate links meaning we get a commission if you decide to make a purchase through our links at no cost to you.

Ingredients

  • 1 small head broccoli (about 350g/12oz)
  • ½ head cauliflower (about 500g/18oz)
  • 1 cup grated cheese (cheddar for example)
  • ½ cup sun-dried tomatoes in oil
  • 7 cloves garlic
  • 5 tbsp olive oil
  • 1 tsp curry powder
  • salt and pepper to taste

Instructions 

  • Preheat the oven to 200°C/390°F.
  • Finely dice the garlic.
  • Chop the sundried tomatoes into small pieces.
  • Mix the olive oil, garlic, sundried tomatoes, cheese and curry powder in a large bowl.
  • Chop the broccoli and cauliflower into small florets. Then add them to the mix and make sure they're well-coated.
  • Layer everything out into a oven-proof dish/baking tray and cover with foil.
  • Cook for about 20 minutes, then uncover and stir.
  • Re-cover and cook for another 10-15 minutes, until nicely browned. The veg should be cooked through, but not soft and mushy.
  • That's it! Add salt and pepper to taste before serving. Delicious

Notes

Need more broccoli and cauliflower inspiration? We have a tasty salad right here. And there’s creamy broccoli pasta over here, if you’re looking for something a bit bigger. You can’t go wrong with either.

Nutrition

Nutrition Facts
Mediterranean Roasted Broccoli and Cauliflower
Amount Per Serving
Calories 287 Calories from Fat 182
% Daily Value*
Fat 20.2g31%
Saturated Fat 3.8g24%
Cholesterol 6mg2%
Sodium 382mg17%
Potassium 934mg27%
Carbohydrates 18.8g6%
Fiber 6.5g27%
Sugar 7.2g8%
Protein 13.2g26%
Calcium 160mg16%
Iron 2.2mg12%
* Percent Daily Values are based on a 2000 calorie diet.
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About Dave

From the UK to Germany with many stops along the way. Food without meat is the best type of food.

16 comments

  1. 5 stars
    Absolutely spectacular, thanks for posting this recipe. Even better the next day for lunch. Will make again!

  2. Thank you for the recipe, sounds great! I’m curious about the oven temperature and olive oil. I remember reading that temps above 350F can be too high for that oils with low smoke point. But that was a while ago… what are your thoughts on oils and safe cooking temp? Thank you!

  3. 5 stars
    Wow, what a great combination of ingredients. My family loved it and I will definitely be making this dish again.

  4. I hate to complain, but I doubted this recipe before I started it. Mine has been in the oven for an hour and there is no hope in sight for an al dente (or softer) dish. And the flavors aren’t melding at all. What have i done wrong?

    • Hi Kim, no problem! Sorry it hasn’t all cooked a bit quicker! My first thought would be that the pieces are simply too big – could that be the case? The smaller the better, really, in terms of cooking time. Also, it’s good to make sure the veggie pieces are thoroughly coated in the sauce, that definitely helps them to cook and spread the flavours. I hope it eventually turned out well for you!

    • 3 stars
      It took much longer to cook – 60 minutes. It wasn’t to our taste, would prefer these veggies cooked in sauce.

  5. I love this recipe. I’ve always been a broccoli and cauliflower fan but this takes it to the next level. Unfortunately it still hasn’t converted my family to broccoli and cauliflower but my husband said it smells delicious. I thought I might try it with some different veg. Wheat do you reckon to roasted root veg or brussel sprouts?

  6. 5 stars
    Just cooked this tonite , loved it . The only adjustment I made was I only used 5 garlic, as thought 7 a bit much lol also I left uncovered for last 20mins . Would definitely do again Very tasty made the cauliflower far more enjoyable to eat. Many thanks

  7. 5 stars
    Delicious. My husband who is not a veggie loved it. Making again tonight, because of lock down don’t have broccoli so making with cauliflower and Brussels cut in half, not cooked yet but looks good and smells yummy.

    • Hi Jan, awesome! I’m really glad you both liked it. Yes – not always easy to get exactly what we need at the moment. But the substitution sounds great anyway, I’m sure it’ll work well. Enjoy!

  8. 5 stars
    Yum! I adapted to what was on hand (no sundried tomatos and had to mix up my own curry), and it was scrumptious. I’ve never seen a recipe like this and I think it’s brilliant! Simple and tasty.

    • Hi Melissa, amazing! I love reading comments like this, brings a smile to my face. Really glad you liked the roasted veggies! Own curry sounds awesome, too

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