Sweet Potato, Cauliflower, and Greens Casserole

Vegetarian
Very Healthy
Health score
88%
Sweet Potato, Cauliflower, and Greens Casserole
105 min.
8
273kcal

Suggestions


Welcome to a delightful culinary experience with our Sweet Potato, Cauliflower, and Greens Casserole—a dish that is as nourishing as it is delicious. If you’re looking for a vegetarian option that doesn’t skimp on flavor or health benefits, this casserole is the perfect choice. Packed with the earthy sweetness of sweet potatoes, the nutty flavor of roasted cauliflower, and a mix of vibrant greens, it offers a wholesome combination you’ll crave time and again.

This recipe is not just nutritious; it boasts a robust health score of 88, making it an ideal addition to any meal, whether as a side dish, starter, or even a quick snack. With a total of 273 calories per serving, you can indulge without the guilt. The unique blend of spices, complemented by the creamy Easy Cheese Sauce, elevates this dish to new heights, ensuring every bite is bursting with flavor.

Going meatless doesn't mean sacrificing taste; this casserole is a true testament to that. The satisfying textures of sautéed kale and tender mushrooms will please even the pickiest of eaters, while the crispy panko topping adds a delightful crunch. Gather your family and friends and enjoy a wholesome meal that is not only good for you but also brings everyone together! Let’s dive in and create a beautiful dish that celebrates the best of what nature has to offer.

Ingredients

  • 0.3 teaspoon pepper black divided freshly ground
  • 1.5 lb cauliflower cut into small florets
  • tablespoon cilantro leaves chopped
  • oz cremini mushrooms fresh stemmed halved
  • teaspoon olive oil extra virgin 
  •  garlic cloves minced
  • teaspoon ground cumin divided
  • teaspoon kosher salt divided
  • cups mustard greens fresh chopped
  • servings easy cheese sauce 
  • tablespoons olive oil divided
  • 0.5 cup panko bread crumbs (Japanese breadcrumbs)
  • teaspoons red wine vinegar 
  • 2.5 lb sweet potatoes peeled cut into 1/4-inch-thick slices

Equipment

  • bowl
  • frying pan
  • oven
  • baking pan

Directions

  1. Preheat oven to 47
  2. Toss together cauliflower, mushrooms, 2 1/2 Tbsp. oil, 1/2 tsp. cumin, 1/2 tsp. salt, and 1/8 tsp. pepper in a medium bowl.
  3. Spread cauliflower mixture in a single layer in jelly-roll pan.
  4. Toss together sweet potatoes, 2 1/2 Tbsp. oil, and remaining cumin, salt, and pepper.
  5. Spread in a single layer in another jelly-roll pan.
  6. Bake potatoes and cauliflower at 475 for 10 to 12 minutes or until browned and just tender, turning once. Cool on wire racks 10 minutes.
  7. Reduce oven temperature to 37
  8. Heat remaining 1 Tbsp. oil in a large skillet over medium-high heat.
  9. Add garlic; cook, stirring often, 1 minute.
  10. Add kale; cook, stirring occasionally, 10 minutes or until tender.
  11. Add salt and pepper to taste; stir in vinegar.
  12. Layer half each of sweet potatoes, cauliflower mixture, beans (if desired), kale, and 1 1/2 cups Easy Cheese Sauce in a lightly greased 13- x 9-inch baking dish. Repeat layers once. Top with remaining 1/2 cup cheese sauce. Stir together panko, chopped cilantro, and olive oil, and sprinkle crumb mixture over casserole.
  13. Bake at 375 for 20 to 25 minutes or until thoroughly heated, bubbly, and golden brown.
  14. Let stand 5 minutes before serving.

Nutrition Facts

Calories273kcal
Protein8.43%
Fat37.58%
Carbs53.99%

Properties

Glycemic Index
27.63
Glycemic Load
15.1
Inflammation Score
-10
Nutrition Score
25.739565159964%

Flavonoids

Apigenin
0.05mg
Luteolin
0.12mg
Isorhamnetin
4.54mg
Kaempferol
11.05mg
Myricetin
0.05mg
Quercetin
2.98mg

Nutrients percent of daily need

Calories:273.44kcal
13.67%
Fat:11.89g
18.3%
Saturated Fat:1.75g
10.95%
Carbohydrates:38.45g
12.82%
Net Carbohydrates:31.2g
11.35%
Sugar:8.69g
9.66%
Cholesterol:0.09mg
0.03%
Sodium:438.02mg
19.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6g
12.01%
Vitamin A:20968.77IU
419.38%
Vitamin K:95.13µg
90.6%
Vitamin C:64.27mg
77.9%
Manganese:0.6mg
30.13%
Fiber:7.25g
28.99%
Potassium:983.09mg
28.09%
Vitamin B6:0.55mg
27.48%
Copper:0.45mg
22.52%
Vitamin B5:2.21mg
22.12%
Folate:78.62µg
19.65%
Vitamin B2:0.32mg
19.07%
Vitamin E:2.6mg
17.33%
Phosphorus:163.11mg
16.31%
Vitamin B1:0.24mg
16.12%
Magnesium:62.6mg
15.65%
Selenium:10.05µg
14.36%
Vitamin B3:2.79mg
13.94%
Iron:2.23mg
12.39%
Calcium:110.47mg
11.05%
Zinc:1.11mg
7.43%
Source:My Recipes