Home Health And Wellness Tips Healthy Recipe: Cauliflower Parm with White Bean Puree

Healthy Recipe: Cauliflower Parm with White Bean Puree

7 min read

Whether you’re making an attempt to work extra crops onto your plate or simply need to lighten things up, cauliflower parm puts a tasty spin on an previous favourite. Roasted in the oven, it’s mild, tender, crispy, and crunchy, then drenched with tacky goodness. And it’s huge on nutrition too. Each generous serving delivers greater than a whole day’s vitamin C, a 3rd of your day by day iron and zinc, plus it’s packed with cancer-fighting glucosinolates. 

To spherical things out, a aspect of lemony white bean puree offers plenty of slowly-digested protein and fiber to keep you full and glad. So go forward, dig in!

Note: To save time on busy nights, there’s no hurt in reaching for a readymade jar of tomato sauce, simply look for a model that’s low in sodium and added sugars.


For the tomato sauce: 

1 tablespoon olive oil

1 small onion, finely chopped 

1 clove garlic, minced

1 can 28 oz (794 g) crushed tomatoes, no salt added

1 tablespoon tomato paste

1 pinch dried chili flakes

Salt and freshly ground black pepper

For the cauliflower: 

1 medium head cauliflower, reduce into 1-inch florets

Olive oil cooking spray

¼ teaspoon garlic powder

Salt and freshly ground black pepper

1 ⅓ cups (150 g) shredded part-skim mozzarella cheese

For the white bean puree:

1 tablespoon extra-virgin olive oil

2 cloves garlic, minced

2 15.5-oz.cans (879 g) cannellini beans, no salt added, rinsed, and drained 

¾ cup (6 fl oz/177 ml) water

½ teaspoon recent thyme leaves, finely chopped

Salt and freshly ground black pepper

Zest of 1 lemon

Juice of 1 lemon


Preheat oven to 425°F (220°C). 

Make the tomato sauce: In a large sauté pan over medium-low warmth, heat 1 tablespoon of olive oil. Add the onion and sauté, till mushy, about 7 minutes Add the garlic, and stir for 1 further minute. Stir in the crushed tomatoes, tomato paste, chili flakes, salt, and pepper. Cook uncovered, stirring sometimes, 15 minutes. Remove from heat. The sauce will probably be a bit of chunky, however you possibly can puree it in a blender or food processor for those who want a smoother sauce.

Make the cauliflower parmesan: Arrange cauliflower florets on a big rimmed baking sheet. Spray with olive oil cooking spray. Toss florets gently with your palms to ensure they are absolutely coated. Season with garlic powder, salt, and pepper.

Roast cauliflower until tender, 30 to 35 minutes, stirring with a spatula midway by means of cooking. Remove cauliflower from oven.

Spray a 13 x 9-inch (33 x 23-cm) baking dish with olive oil cooking spray. Spread a thin layer of tomato sauce (about 1 cup) onto bottom of baking dish. Transfer cauliflower to baking dish and organize in a single layer. Top cauliflower with remaining tomato sauce. Sprinkle with mozzarella cheese. Bake for 12 to 15 minutes, or till cheese has melted. 

Make the bean puree: In a medium sauté pan over low heat, warm 1 tablespoon of olive oil. Add garlic and stir, 1 minute. Stir in cannellini beans, water, thyme, salt and pepper. Raise heat to excessive and convey beans to a boil. Reduce warmth to low and simmer for 5 minutes. Remove pan from warmth. Stir in lemon zest and lemon juice. Remove from warmth.

Mash beans properly with a potato masher or puree in a blender or food processor until clean, adding more water, if mandatory, to realize a creamy consistency. Serve alongside cauliflower. 

Makes 4 servings.


Calories 460

Protein 26 g

Total fat 16 g

Saturated fats 5 g

Cholesterol 24 mg

Carbs 52 g

Fiber 15 g

Total sugars 13 g

Added sugars 0 g

Sodium 377 mg

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