Get ready to transport your taste buds to the sunny Mediterranean! This vibrant cauliflower bake is the ultimate comfort food, packed with wholesome ingredients and bursting with flavor. We’re talking tender cauliflower florets enveloped in a rich, herby tomato sauce, studded with hearty chickpeas and briny capers. The crowning glory? A generous sprinkle of salty feta cheese, broiled to golden, bubbly perfection. It’s a satisfying, one-dish wonder that’s as perfect for a cozy weeknight dinner as it is for impressing guests.
Ingredients
• Prep: 30 minutes
• Cook: 15 minutes
• Broil: 1 minute
• Servings: 6
• 2 cups / 300g chopped onions, from about 2 large onions
• 3 tablespoons / 45 ml olive oil
• 2 14.5-ounce / 411g cans diced tomatoes, drained
• 1 15-ounce / 425g can garbanzo beans (chickpeas), rinsed and drained
• 6 cloves garlic, minced
• 1⁄4 cup / 15g snipped fresh Italian (flat-leaf) parsley
• 2 tablespoons / 30g capers, rinsed and drained
• 1 tablespoon snipped fresh oregano
• 1 tablespoon / 15 ml lemon juice
• 1 teaspoon snipped fresh thyme
• 1⁄2 teaspoon kosher salt
• 1⁄4 teaspoon freshly ground black pepper
• 1 3⁄4 pounds / 800g cauliflower, cut into florets
• 1 cup / 4 ounces / 113g crumbled feta cheese
Instructions
1. Preheat your broiler. In a large saucepan or Dutch oven, heat the olive oil over medium-high heat. Add the chopped onion and cook for about 5 minutes, stirring occasionally, until softened and translucent.
2. Stir in the drained diced tomatoes, rinsed garbanzo beans, and minced garlic. Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 15 minutes for the flavors to meld.
3. Once simmered, remove the sauce from the heat. Stir in the fresh parsley, capers, oregano, lemon juice, thyme, salt, and pepper.
4. While the sauce simmers, cook the cauliflower. In a separate large pot, bring a small amount of water to a boil. Add the cauliflower florets, cover, and steam for about 5 minutes, or until just fork-tender. Be careful not to overcook! Drain the cauliflower well.
5. Assemble the bake. Transfer the hot, drained cauliflower to an ungreased 2- to 2.5-quart broiler-proof baking dish. Pour the hot tomato and chickpea mixture evenly over the top.
6. Sprinkle the crumbled feta cheese over the sauce. Place the dish under the preheated broiler, about 3 to 4 inches from the heat source. Broil for 1 to 2 minutes, watching carefully, until the cheese is just beginning to brown and bubble.
7. Serve immediately and enjoy!
Nutritional Information
• Per Serving: 271 calories, 12 g total fat (4 g saturated fat), 17 mg cholesterol, 951 mg sodium, 35 g carbohydrates, 9 g fiber, 10 g protein.
Pro Tips
• For a deeper, nuttier flavor, roast the cauliflower instead of steaming it. Toss the florets with a tablespoon of olive oil, salt, and pepper, and roast at 400°F / 200°C for 20-25 minutes until tender and slightly caramelized.
• To make this dish vegan, simply substitute the feta cheese with a high-quality vegan feta crumble or a mixture of toasted breadcrumbs and nutritional yeast for a savory, cheesy topping.
• Don’t skip rinsing the capers and beans. This step removes excess brine and sodium, allowing the fresh, bright flavors of the herbs and lemon juice to shine through.
• Add a pinch of red pepper flakes along with the garlic for a gentle, warming heat that complements the Mediterranean flavors beautifully.
FAQ
Q: Can I make this Mediterranean cauliflower bake vegan
A: Absolutely! To make this dish vegan, simply replace the feta cheese with your favorite plant-based feta crumble. Another delicious option, as mentioned in our pro tips, is to create a savory topping by mixing toasted breadcrumbs with a tablespoon of nutritional yeast and a drizzle of olive oil before broiling.
Q: Is this cauliflower bake a good source of vegetarian protein
A: Yes, this is a satisfying vegetarian meal with a good amount of protein. The hearty chickpeas (garbanzo beans) and the feta cheese provide a combined 10 grams of protein per serving, making it a filling and nutritious main course.
Q: How can I store and reheat leftovers of this cauliflower bake
A: You can store leftovers in an airtight container in the refrigerator for up to 3-4 days. For best results when reheating, place the bake in an oven-safe dish and warm it at 350°F (175°C) for 10-15 minutes, or until heated through. The oven method helps keep the topping from getting soggy.
Q: Can I prepare this vegetarian bake ahead of time
A: Yes, you can assemble the entire dish ahead of time. Follow steps 1 through 5, then cover the baking dish and refrigerate for up to 24 hours. When you’re ready to eat, simply uncover it, sprinkle with feta, and broil as directed. You may need to add a minute or two to the broiling time since it will be starting from cold.
