Crumb – Topped Cauliflower

May 12, 2023May 12, 20230 13
Delicious Crumb-Topped Cauliflower Recipe
in Vegetarian

Prep

15 min

Cook

30 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/4 cup olive oil ( extra , virgin )
3 garlic cloves ( minced or 1 1/2 teaspoons minced )
4 cups cauliflower ( florets )
3 tablespoons lemon juice
1 ounce prosciutto
2 tablespoons capers ( drained )
2 tablespoons parsley ( flat leafed )
1 tablespoon anchovy ( fillets )
1/2 teaspoon kosher salt
1/2 teaspoon pepper ( fresh ground )
1 cup breadcrumbs ( soft whole wheat bread )

Nutrision Information

Servings Per Recipe
4
Calories
283
Sugar
3g
Fat
19g
Crumb-topped cauliflower is a delicious vegetarian dish that is perfect for a hearty and healthy meal. The dish is made by sautéing cauliflower, garlic, and adding a variety of ingredients for flavor, including prosciutto, capers, anchovy fillets, and parsley. A breadcrumb topping is added to the dish before it is baked to give it a crunchy texture. The combination of flavors in this dish is unique and satisfying, making it a popular choice for vegetarians and those looking for a healthy and tasty meal. This dish takes about 45 minutes to prepare and is easy to make.

Instructions

1.Preheat the oven to 375°F.
2.Heat the olive oil in a skillet over medium heat. Add the garlic and cook for 1- 2 minutes.
3.Add in the cauliflower florets and cook for about 5 minutes or until slightly brown.
4.Add the lemon juice, capers, parsley, anchovy fillets, prosciutto, salt and ground black pepper, and stir well.
5.In another bowl, mix the breadcrumbs and the remaining olive oil. Sprinkle breadcrumb mixture over the cauliflower to cover.
6.Bake for 20-25 minutes or until the cauliflower is cooked and the topping is golden brown.

PROS

This dish is vegetarian and high in omega-3 fatty acids due to the anchovy fillets and olive oil.
The cauliflower and parsley are high in vitamin C and antioxidants.

The breadcrumb topping adds a crunchy texture to the dish.

CONS

The dish may not be suitable for individuals who are intolerant to gluten due to the breadcrumbs used.

Anchovy fillets may not be preferred by everyone and can be eliminated, but they add flavor, omega-3 fatty acids, and other nutrients to the dish.

HEALTH & BENEFITS

Cauliflower is high in fiber, antioxidants, anti-inflammatory compounds, and vitamin C that can help support immune function and healthy digestion.
Olive oil contains healthy fats that can help improve heart health and reduce inflammation.
Anchovy fillets are a good source of protein and omega-3 fatty acids that can help support brain health and reduce inflammation.

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