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The “All-In-One Cauliflower Supper” is a delicious and wholesome dish that combines various ingredients into a single, flavorful meal. While there isn’t a specific historical background for this dish, it’s a popular contemporary recipe enjoyed by many. Here are its components and steps to prepare it:
Components:
- 1 large cauliflower head
- 2-3 tablespoons olive oil
- Salt and pepper to taste
- 1 cup quinoa or rice
- 2 cups vegetable broth or water
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 red bell pepper, diced
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1/2 teaspoon turmeric
- 1/2 teaspoon chili powder (adjust to your spice preference)
- 1 cup frozen peas
- 1/4 cup chopped fresh parsley
- Lemon wedges for serving
- Optional toppings: Greek yogurt or tahini sauce
Steps to Prepare:
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Preheat your oven to 425°F (220°C).
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Wash and trim the cauliflower head. Remove any leaves and cut out the core.
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Place the cauliflower head on a baking sheet. Drizzle it with olive oil, and season with salt and pepper. Roast in the preheated oven for about 30-40 minutes or until it’s tender and slightly browned.
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While the cauliflower is roasting, rinse the quinoa or rice thoroughly.
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In a saucepan, combine the quinoa or rice and vegetable broth (or water). Bring to a boil, then reduce the heat to a simmer. Cover and cook for about 15-20 minutes or until the quinoa/rice is cooked and the liquid is absorbed.
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In a large skillet, heat a bit of olive oil over medium heat. Add the diced red bell pepper and chopped red onion. Sauté for a few minutes until they start to soften.
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Add minced garlic, ground cumin, paprika, turmeric, and chili powder to the skillet. Cook for another 1-2 minutes until fragrant.
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Stir in the chickpeas and frozen peas. Cook for a few more minutes until heated through.
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Once the cauliflower is ready, remove it from the oven and place it on a serving platter. Fill the center of the cauliflower with the quinoa or rice mixture and the sautéed chickpea and vegetable mixture.
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Sprinkle chopped fresh parsley over the top for a burst of color and freshness.
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Serve your All-In-One Cauliflower Supper with lemon wedges and optional toppings like Greek yogurt or tahini sauce.
Total Time:
The preparation and cooking time for this dish is approximately 1 hour.
Enjoy your delicious and visually impressive All-In-One Cauliflower Supper! 🌱🍚🍋🍽️👌
Certainly! Here’s the approximate nutrition information for the “All-In-One Cauliflower Supper” per serving:
- Calories: Around 400-450 calories per serving.
- Protein: Approximately 12-15 grams.
- Carbohydrates: About 65-70 grams.
- Dietary Fiber: Roughly 12-15 grams.
- Fat: Approximately 10-12 grams.
- Saturated Fat: Around 1-2 grams.
- Cholesterol: None.
- Sodium: Varies depending on salt added, but generally moderate.
- Potassium: Abundant, thanks to cauliflower and chickpeas.
- Vitamin C: High due to cauliflower and bell pepper.
- Vitamin A: From bell pepper and turmeric.
- Iron: Moderate due to chickpeas.
- Calcium: Moderate due to cauliflower and chickpeas.
Please note that these values are approximate and can vary based on the exact ingredients and portion sizes used. This dish is generally considered a healthy choice due to its high fiber content, plant-based protein, and a variety of vitamins and minerals. It’s suitable for vegetarians and can be adjusted to meet various dietary preferences. Enjoy your nutritious meal! 🥦🍽️🌱