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Mediterranean Roasted Broccoli and Cauliflower

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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
Mediterranean Roasted Broccoli and Cauliflower
4.73 from 37 votes
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.
Cuisine:Mediterranean
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.
  • 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
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!!

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