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Garlicky Oven-Roasted Broccoli and Cauliflower Recipe

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

Roasted Broccoli and Cauliflower is spread unto a baking sheet in a single layer | Hurry The Food Up

Broccoli and cauliflower are incredibly versatile veggies already. You could toss either in a warm vinaigrette for a hearty salad, throw one on a skillet with cheddar for an easy meal or squeeze either between some bread and other veggies to make a sandwich – I could go on and on, but you get the picture. 

Either veggie can hold their own on any platter. But, when you combine both to make this stunning low carb meal, you’ve got yourself something revolutionary. 

Perfectly tender with lightly crispy edges; this Mediterranean-style roasted broccoli and cauliflower recipe is the best there is.

With just broccoli and cauliflower, a handful of other simple ingredients and some heat, you’ll have this simple and nourishing meal laid out before you in no time!

Broccoli, cauliflower florets, a teaspoon of curry, garlic cloves, a bottle of extra virgin olive oil and two small bowls of sundried tomatoes and grated cheese are laid out on a table | Hurry The Food Up

Ingredients

Spices and Dressing

To add more flavour to my roasted vegetables, I decided to use olive oil (extra virgin), curry powder, chopped garlic and some shredded cheese. 

Cheddar or vegetarian parmesan cheese would do great for this easy side dish recipe and if you’re all out of curry, turmeric would suffice. 

Olive oil is a staple in my pantry so I’ve always got a bottle, but you can use a neutral oil like canola or avocado oil. 

A more flavourful oil like peanut oil would really do wonders here, so I’d recommend using that instead.

Garlic powder could replace the fresh garlic cloves and you could consider adding black pepper, cayenne pepper or a pinch of red pepper flakes to give it a spicy kick before you top everything off with some sesame seeds!

Vegetables

Two members of the cruciferous family star in this Spanish favourite; fresh broccoli and fresh cauliflower. 

Take them out and you’ve got a hot pan of oil, cheese and spices which… isn’t so bad but, doesn’t sound the most appetizing either. 

There aren’t any substitutes that can replace those or the intensely sweet but tart sun-dried tomatoes either without altering the meal entirely, but you can add a couple of sliced carrots, red onions or radishes to make this dish all the more hearty! 

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How many calories are in this roasted broccoli and cauliflower?

One serving of this oven-roasted cauliflower and broccoli recipe will provide you with just about 396 calories and 16g of protein.

Here’s a quick rundown of its nutritional info:

  • kcal 396kcal
  • Carbs 26g
  • Fat 28g
  • Protein 16g
All the ingredients for oven roasted broccoli and cauliflower are in a wooden bowl | Hurry The Food Up

Health Benefits

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, broccoli and cauliflower are superfoods for want of a better word.

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.

Just one cup of broccoli contains more than a day’s recommendation of vit C and is 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 in this article about the health benefits of cauliflower.

How to make the best oven-roasted broccoli and cauliflower

  • Set your oven to preheat at 200°C/390°F. Mince the garlic and chop the sun-dried tomatoes. Separate the cauliflower and broccoli florets into smaller pieces and keep each in a medium bowl.
  • Grab a large bowl and mix the olive oil, garlic, cheese, tomatoes and curry powder till they’re well combined. Bring forth the broccoli and cauliflower then add them to the mix, making sure each bite-sized floret has been well coated.
  • Rim the edges of your baking tray, sheet pan or baking sheet with some parchment paper. Spread everything onto your prepared baking sheet in a single layer and cover with aluminium foil.
  • Throw into the oven and after 20 mins, open up the oven and give everything a nice toss. Close the oven and let the veggies stay in for another 10-15 mins till their edges have turned slightly brown.

Sprinkle over some salt and pepper (with some extra cheese, if you’re naughty) and, that’s about it. Your roasted cruciferous vegetables are all done!

Serve as the perfect side dish, one heck of an appetiser or alone as a mouthwatering lunch.

Oven roasted broccoli and cauliflower florets are placed in a glass baking tray | Hurry The Food Up

FAQs for Roasted Broccoli and Cauliflower

What takes longer to cook broccoli or cauliflower?

Since cauliflower florets are denser and sturdier than broccoli’s, cauliflower generally takes longer to cook. However, the size of their florets and the cooking method you choose to use also play a pretty big role in how fast either are going to cook, so keep that in mind.

Is roasted broccoli healthy?

Roasted broccoli is extremely healthy and nutritious too! “But won’t the nutrients get lost in all the heat?”, you ask. Well… not exactly. 

You see, whenever you cook veggies in high temperatures, there’s a chance you’re going to strip some of those vitamins and minerals away. But, you’re also going to break down the cell walls to release others. 

How you cook them also matters.

We’re not throwing the veggies on an open flame for eternity; we’re simply coating and roasting them in the oven for a bit, so they can soak up those flavours well and we get slightly crisp tender and still nourishing veggies! 

How do you cook broccoli and cauliflower?

You can:

  • blanch broccoli and cauliflower to make frittatas, cold salads or even casseroles
  • whirl them in a blender for a soup 
  • saute them with other veggies to make a main 
  • Or even drizzle some oil over the veggies, toss them in seasoning and roast them to make a simple side dish you’ll be dreaming of for days!

More Broccoli and Cauliflower Recipes

Here are some of our most renowned cauliflower and broccoli recipes!

Oven roasted broccoli and cauliflower florets are placed in a glass baking tray over a metal sheet with a spoon in the distance | Hurry The Food Up

This roasted cauliflower and broccoli is a delicious side dish guaranteed to be a new staple at your thanksgiving or Christmas dinner table and a meal the whole family can enjoy. 

Have a go at it and tell me how your meal went in the comments. Loved it? Of course you did, leave us a rating and follow our blog for more!

Garlicky Oven-Roasted Broccoli and Cauliflower Recipe
4.72 from 42 votes
Roasted broccoli and cauliflower florets coated with a savoury mix of cheese, tomatoes, spices and olive oil make this easy lunch or side dish you’ll love!
Cuisine:Mediterranean
Diet: egg-free, gluten-free
Prep Time:10 minutes
Cook Time:35 minutes
Total Time:45 minutes
Servings:4 people
Calories:396kcal
Author: Lorena Nart & HurryTheFoodUp

Ingredients

Instructions

  • Preheat the oven to 200°C/390°F.
  • Finely dice the garlic.
    7 cloves garlic
  • Chop the sundried tomatoes into small pieces.
    ½ cup sun-dried tomatoes in oil
  • Mix the olive oil, garlic, sundried tomatoes, cheese and curry powder in a large bowl.
    1 cup grated cheese, 5 tbsp olive oil, 1 tsp curry powder
  • Chop the broccoli and cauliflower into small florets. Then add them to the mix and make sure they're well-coated.
    1 small head broccoli, ½ head cauliflower
  • 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
    Salt and pepper to taste

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
Garlicky Oven-Roasted Broccoli and Cauliflower Recipe
Amount per Serving
Calories
396
% Daily Value*
Fat
 
28
g
43
%
Saturated Fat
 
9
g
56
%
Cholesterol
 
30
mg
10
%
Sodium
 
299
mg
13
%
Potassium
 
1374
mg
39
%
Carbohydrates
 
26
g
9
%
Fiber
 
8
g
33
%
Sugar
 
10
g
11
%
Protein
 
16
g
32
%
Vitamin A
 
1350
IU
27
%
Vitamin C
 
203
mg
246
%
Calcium
 
327
mg
33
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
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Comments

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Recipe Rating




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

    1. 5 stars
      Thanks for this recipe. It is so delicious. First time my husband liked cauliflower!!!

      1. Hahaha there’s a first time for everything! Really happy to hear it Pauline.

  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!

    1. Hi Heather! Great question – oil is something that we’ve looked into time and again for the blog. The general consensus seems to be that oil olive is fine for cooking (even at a high temp). This article in particular seems quite conclusive: https://www.healthline.com/nutrition/is-olive-oil-good-for-cooking

      This backs it up, too. https://www.huffingtonpost.com/entry/olive-oil-explainer_us_55b925cce4b0a13f9d1b5143

      I hope that helps!

      Dave

      1. Very tasty but 396 calories per serving for a starter/side??

        1. Hi! Actually I usually eat it as a main, but to be honest Sam it’s the oil in there that makes up most of the kcals. Olive oil comes in at at least 120kcals per tablespoon so it adds up quickly. If you cut down on the oil you’ll save a lot of calories :). Hope that helps!

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

    1. That is so great to hear, Nicole!! Glad it turned out tasty 😀

  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?

    1. 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!

    2. 3 stars
      It took much longer to cook – 60 minutes. It wasn’t to our taste, would prefer these veggies cooked in sauce.

      1. Oh dear! Sorry to hear it, Alan. Perhaps slightly smaller florets might speed up the cooking time.

  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?

    1. Hi Rachel! I’m glad you enjoyed it :). Haha it’s kind of similar here too, really. I think you could definitely try different veg, I don’t see why not. Maybe you’ll find these pages helpful as well – https://hurrythefoodup.com/how-to-roast-vegetables/ and https://hurrythefoodup.com/brussel-sprouts-with-balsamic/

      Thanks for writing – enjoy!

  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.

    1. 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.

    1. 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

  9. Hi
    I am just about to make this as it sound delicious and was wondering if I could toss some mushrooms in too?

    1. Sure thing! I bet they’ll fit well to the dish 🙂

  10. 4 stars
    Yummy! Such a different way to do cauli & broccoli , loved the garlicky flavour and the curry powder just lifts it, perhaps add a little more next time. Reminds me of Chicken Devan flavours (without the chicken)!
    Definitely making again as trying to eat less carbs, more veg

    Thank you

    1. You’re welcome Fiona, absolutely happy to help – and more veg is always great! Keep enjoying 🙂

  11. 5 stars
    So easy and tasty absolutely loved it (ex red meat eater) I also sliced the broccoli and cauliflower stalks and fried them in a bit of the sun dried tomato oil made a nice chefs perk

  12. 5 stars
    Can I prepare this a day ahead of time? Just prepare it, not cook it.

    1. Hi Leigh, hummm, not sure if I’m honest. The broccoli will lose it’s crunchiness being soaked in the marinade for a day. It surely adds flavor, but for the cost of texture.

  13. Can I use fire roasted red peppers that are in my pantry instead of the sun dried tomatoes that are not in my pantry?

    1. Hi Sarah, absolutely! That sounds amazing actually. Enjoy!!