Fans of healthy and tasty food are happy to prepare side dishes of two types of cabbage - broccoli and cauliflower. They improve the work of the digestive system and are rich in vitamins C, A, group B. These vegetables are great for each other and much more useful than ordinary cabbage.
Cauliflower is shown to eat with cardiovascular diseases, nervous disorders, bone and liver diseases. And broccoli is an even more useful vegetable, because it contains a complete set of trace elements, including iron, zinc and potassium.
A garnish of these vegetables is recommended for those who are on a diet. It helps to lose weight, due to the low calorie content, the minimum carbohydrate content and abundance of protein. There are many recipes, among which everyone will find something to their liking.
Garlic Dish
Ingredients:
- garlic 2 cloves;
- broccoli 250 g;
- cauliflower 250 g;
- olive oil - 2 tablespoons;
- salt (to taste);
- pepper (to taste).
Cooking:
- Disassemble cabbage and broccoli into florets, boil for 3 minutes in boiling water (how much broccoli and cauliflower should be boiled to preserve their useful properties, read here). Drain the water.
- Heat olive oil in a frying pan. Fire can be used medium. Put chopped garlic in it, fry for 2-3 minutes.
- Add vegetables to the pan, mix everything.
- Cook for about a minute. Salt, pepper.
Cooking options
Baked vegetables in the oven
Ingredients:
- Garlic 1-2 cloves.
- Broccoli 200 g
- Cauliflower 200g
- Olive oil - 2 spoons.
- Coriander (seeds) - 1 tsp.
- Salt (to taste).
- Pepper (to taste).
Cooking:
- Disassemble vegetables into buds. Put in a large bowl and sprinkle with crushed coriander.
- Crush or rub garlic, add salt, combine with olive oil.
- Sprinkle cabbage and broccoli with the mixture, mix well.
- Sprinkle with salt and pepper.
- Bake for half an hour.
With tomatoes
Ingredients:
- Onion - 1 pc.
- Garlic - 2-3 cloves.
- Tomato - 3 pcs.
- Olive oil - 3 tablespoons.
- Cauliflower - 250 g
- Broccoli - 250 g
- Salt.
- Coriander.
- Pepper.
- Basil or oregano.
Cooking:
- Chop the onion, garlic and tomatoes.
- Stew onion and garlic in olive oil for 4 minutes. Then add the tomatoes and cook another 6 minutes.
- Divide broccoli and cabbage into florets. Put in a saucepan, sprinkle with coriander, salt and pepper. Simmer for 15-20 minutes under the lid.
- Turn off the stove, add greens, mix, leave for a while to reach.
Fresh vegetables for meat
In the summer, the body wants more raw vegetables. Try serving fresh vegetables with meat.
Ingredients:
- tomatoes - 150 grams, it is better to take cherry;
- broccoli - 150 grams;
- cauliflower 200 grams;
- unrefined sunflower oil (can be olive);
- greenery;
- salt;
- pepper.
Cooking:
- Cut tomatoes, put in a salad bowl.
- Fresh broccoli and cauliflower disassemble into inflorescences. You can cut them into several pieces.
- Chop greens.
- All mix, salt, pepper, fill with oil.
With onion
Ingredients:
- onion - 1 piece;
- broccoli 250 g;
- cauliflower 250 g;
- olive or sunflower oil - 2 tablespoons;
- salt (to taste);
- pepper (to taste);
- any other spices.
Cooking:
- Disassemble cabbage and broccoli into florets, cook for 3 minutes in boiling water. Drain the water.
- Heat oil in a pan. Onion fry for 2-3 minutes.
- Put the vegetables in the pan, mix everything.
- Cook for about a minute. Salt, pepper.
With onions and sour cream
Ingredients:
- onion - 1 piece;
- cauliflower - 200 grams;
- broccoli - 200 grams;
- sour cream - 100 grams;
- salt, greens, pepper (to taste).
Cooking:
- Finely chop the onion, fry.
- Disassemble cabbage and broccoli into florets, cook for 3 minutes in boiling water. Drain the water.
- Divide the inflorescences into small pieces, stew with onions for 15-20 minutes.
- Add seasonings and sour cream, mix everything. Cook for another 5-7 minutes.
- Sprinkle the dish with finely chopped greens and stew for 4 minutes.
For a more refined and rich taste, add sour cream to onions.
With egg
Ingredients:
- Broccoli - 250 g;
- cauliflower - 250 g;
- egg - 2 pieces;
- salt pepper.
Cooking:
- Boil the cabbage and broccoli until soft in salted water.
- Heat the oil, shift the vegetables into it and slightly knead.
- Beat the egg, pour the cabbage and broccoli over it and mix until the egg grabs.
With sour cream in the oven
An oven-baked dish is more delicate and dietary than fried in a pan.
Ingredients:
- cauliflower - 250 g;
- Broccoli - 250 g;
- egg - 1 piece;
- sour cream - 150 ml;
- salt;
- butter.
Cooking:
- Disassemble into florets and boil cauliflower and broccoli in salted water for 3-5 minutes.
- Throw ready-made vegetables in a colander to drain the water from them.
- Grease the baking dish.
- In a separate bowl, beat the egg with salt and pepper.
- Put the vegetables in the egg and gently mix.
- Spread broccoli and cabbage in a baking dish and pour sour cream.
- We bake 20-30 minutes at a temperature of 180 degrees.
View recipes for delicious broccoli and cauliflower casseroles here, and from this article you will learn how to cook tender and tasty broccoli in the oven.
In the multicooker
Ingredients:
- Broccoli - 100 g
- Cauliflower - 100 g
- Carrots - 100 g
- Spices - To taste.
Cooking:
- Carrot slice.
- Cabbage and broccoli disassembled into inflorescences.
- Put the vegetables on the upper rack of the multicooker bowl. In the bottom pour water.
- Cook for 20-25 minutes, turning on the "steaming" mode.
We offer you to watch a video on how to make a cauliflower and broccoli side dish in a slow cooker:
Steamed yogurt
If you like to experiment, try a more complex and interesting recipe with yogurt.
Ingredients:
- Cauliflower - 300 g
- Broccoli - 300 g
- Grated cheese - 100 g.
- Sour or natural low-fat yogurt - 70 g
- Butter - 1 tablespoon.
- Flour - 0, 7 spoons.
- Pepper, salt.
Cooking:
- Wash and divide the vegetables into florets.
- To put in capacity for preparation on couple. Pour water into the bowl of the multicooker.
- Steam for 10-15 minutes.
- Get a container of cabbage, free the multicooker from the water. Set the "Multipovar" mode, the temperature is 160 ° C.
- Combine flour, butter and yogurt. Cook, stirring for 3 minutes.
- Continuing to stir, add cheese, pepper and salt. Bring to a homogeneous mass.
- Add cauliflower and broccoli to the sauce. In the "Multipovar" mode, set the temperature to 200 ° C.
- Cook for 15 minutes.
Quick recipe
Ingredients:
- cauliflower - 200 g;
- broccoli - 200 g;
- red onions - 1 piece;
- lemon juice - 2 tbsp;
- olive oil 3 spoons;
- parsley - 1 bunch;
- salt.
Cooking:
- Cauliflower and broccoli, rinse and divide into florets, cook for 3 minutes.
- Finely chop the onion, mix with other ingredients, salt and pepper.
- Parsley finely chopped and put to the vegetables.
- Mix lemon juice with oil, pour dressing with salad dressing.
- Finely chop the walnuts and sprinkle the salad with them.
Learn more of the best recipes for cauliflower and broccoli salad, as well as see the photos, here, and from this article you will learn how to cook broccoli quickly and tasty.
When boiling broccoli and cauliflower, try not to overdo them so that some useful properties are not lost. Raw vegetables are not as soft, but they retain more vitamins.
When serving, all dishes from broccoli and cauliflower should be sprinkled with herbs or sesame seeds.. These side dishes are combined with almost all products - with meat, fish, and other vegetables. Serve them hot, immediately after cooking, or allow to cool slightly.
- soup;
- casseroles.
And most importantly, broccoli and cauliflower will help you maintain health, shape and recharge your vitamins. This is the perfect side dish, combining benefit and rich taste.
