Broccoli Cauliflower Pie

Gluten Free
Health score
30%
Broccoli Cauliflower Pie
50 min.
7
481kcal

Suggestions

This broccoli cauliflower pie is a delicious and hearty dish that's perfect for a cozy night in. With a creamy texture and a blend of savory flavors, it's a true comfort food that will leave you feeling satisfied and nourished. This pie is also a great way to get your daily dose of vegetables, as it's packed with nutrient-rich broccoli and cauliflower. Plus, it's gluten-free, making it an inclusive option for those with dietary restrictions.

The star ingredients in this recipe are, of course, broccoli and cauliflower. Both of these vegetables are known for their health benefits, including being rich in vitamins, minerals, and fiber. They provide a good amount of protein, too, making this dish a well-rounded and nutritious option. And let's not forget the cheese whiz – it adds a delightful creaminess and a touch of sharpness that takes this pie to the next level.

One of the best things about this recipe is that it's versatile and can be tailored to your taste preferences. You can add more spices or herbs to give it an extra kick, or even throw in some other vegetables you have on hand. It's a great dish to get creative with, and it's sure to be a crowd-pleaser, whether you're serving it to your family or bringing it to a potluck.

Ingredients

  • bunches broccoli 
  • tablespoons butter 
  • 15 ounce peas canned
  • large cauliflower 
  • 12 ounce cheese whiz 
  • 0.5 teaspoon garlic powder 
  • cups rice uncooked
  • 0.5 teaspoon salt 
  • cups water 

Equipment

    Nutrition Facts

    Calories481kcal
    Protein15.15%
    Fat27.47%
    Carbs57.38%

    Properties

    Glycemic Index
    25.74
    Glycemic Load
    28.83
    Inflammation Score
    -10
    Nutrition Score
    32.623043478261%

    Flavonoids

    Apigenin
    0.04mg
    Luteolin
    1.5mg
    Kaempferol
    14.05mg
    Myricetin
    0.1mg
    Quercetin
    6.31mg

    Nutrients percent of daily need

    Calories:480.75kcal
    24.04%
    Fat:15.07g
    23.19%
    Saturated Fat:8.92g
    55.78%
    Carbohydrates:70.83g
    23.61%
    Net Carbohydrates:61.05g
    22.2%
    Sugar:10.52g
    11.68%
    Cholesterol:45.05mg
    15.02%
    Sodium:1204.81mg
    52.38%
    Protein:18.7g
    37.4%
    Vitamin C:217.73mg
    263.91%
    Vitamin K:208.7µg
    198.76%
    Phosphorus:660.07mg
    66.01%
    Manganese:1.26mg
    62.83%
    Folate:196.87µg
    49.22%
    Vitamin A:2426.46IU
    48.53%
    Fiber:9.77g
    39.09%
    Potassium:1153.11mg
    32.95%
    Vitamin B6:0.65mg
    32.73%
    Calcium:315.77mg
    31.58%
    Vitamin B2:0.43mg
    25.53%
    Vitamin B5:2.39mg
    23.93%
    Magnesium:81.18mg
    20.29%
    Selenium:13.93µg
    19.89%
    Zinc:2.87mg
    19.16%
    Vitamin B1:0.27mg
    17.88%
    Iron:3.09mg
    17.14%
    Copper:0.34mg
    16.83%
    Vitamin B3:3.17mg
    15.86%
    Vitamin E:1.62mg
    10.77%
    Source:Food.com