Best 8 Italian Cauliflower And Broccoli Medley Recipes

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If you're looking for a healthy and delicious way to enjoy your vegetables, then you'll love this recipe for Italian Cauliflower and Broccoli Medley. This dish is packed with flavor, thanks to the combination of fresh cauliflower, broccoli, garlic, and olive oil. It's also a great way to get your daily dose of vitamins and minerals. Best of all, it's easy to make and can be ready in just minutes.

Here are our top 8 tried and tested recipes!

ITALIAN CAULIFLOWER AND BROCCOLI MEDLEY



Italian Cauliflower and Broccoli Medley image

Fat-free Italian dressing and Parmesan cheese dress up frozen veggies in a flash!

Provided by Betty Crocker Kitchens

Categories     Side Dish

Time 15m

Yield 4

Number Of Ingredients 4

2 cups frozen cauliflower florets
2 cups frozen broccoli florets
1/4 cup fat-free Italian dressing
2 tablespoons shredded fresh Parmesan cheese

Steps:

  • In 2-quart saucepan, heat 1 inch of water to boiling. Reduce heat to medium-low. Add cauliflower and broccoli. Cover; simmer 5 to 7 minutes or until vegetables are crisp-tender. Drain.
  • Add dressing to vegetables; toss to coat. Sprinkle with cheese. Cover; let stand 1 to 2 minutes or until cheese melts.

Nutrition Facts : Calories 50, Carbohydrate 6 g, Cholesterol 0 mg, Fiber 3 g, Protein 4 g, SaturatedFat 1/2 g, ServingSize 1 Serving, Sodium 240 mg, Sugar 2 g, TransFat 0 g

CAULIFLOWER BROCCOLI MEDLEY



Cauliflower Broccoli Medley image

Make and share this Cauliflower Broccoli Medley recipe from Food.com.

Provided by SwtKitn

Categories     Vegetable

Time 35m

Yield 6 serving(s)

Number Of Ingredients 9

1 head cauliflower
1 bunch broccoli
2 small onions, sliced and separated into rings
1/2 cup mayonnaise
1/3 cup vegetable oil
1/3 cup vinegar
1/4 cup sugar
1/2 teaspoon salt
1/4 teaspoon pepper

Steps:

  • Wash cauliflower and remove green leaves. Cut into bite-size pieces. Remove leaves and tough ends from broccoli. Cut into bite-size pieces also.
  • Combine vegetables in a large bowl.
  • Mix remaining ingredients and pour over vegetables. Toss gently.
  • Chill several hours or overnight.
  • Can be garnished with bacon bits when served. Best if chilled when it is served.

Nutrition Facts : Calories 286.4, Fat 19.1, SaturatedFat 2.6, Cholesterol 5.1, Sodium 396.2, Carbohydrate 27.2, Fiber 5.4, Sugar 14.6, Protein 5.2

SAUTEED VEGETABLE MEDLEY



Sauteed Vegetable Medley image

Provided by Food Network Kitchen

Categories     side-dish

Time 40m

Yield 4 as a side dish

Number Of Ingredients 4

4 cups mixed blanched and refreshed vegetables, such as broccoli florets, cauliflower florets, carrot rounds, green beans, or radish quarters, procedure follows
2 tablespoons unsalted butter
2 tablespoons water
Kosher salt, freshly ground black pepper

Steps:

  • Toss vegetables together in a medium bowl.
  • In a medium saute pan, heat the butter and water together over medium heat. Add the vegetables to the pan and turn the heat to medium high. Toss the vegetables, by gently moving the pan back and forth over the flame. Cook the vegetables for 3 to 4 minutes, or until heated through. Season with salt and pepper. Transfer the vegetables to a serving bowl and serve immediately.
  • Cook the vegetables in 1 to 2 tablespoons extra virgin olive oil or butter, without the water. Do this over high heat and brown and crisp the vegetables slightly.
  • Add 1 to 2 teaspoons of minced garlic, minced shallot, a teaspoon of grated peeled fresh ginger to the pan before adding the vegetables. - Enhance the vegetables at the end of cooking with a tablespoon or so of minced fresh herbs, like chopped flat-leaf parsley, dill, mint, basil, cilantro, or thyme.
  • Bring a large pot of water to a boil and salt it generously. Fill a large bowl with ice water, and put a colander or strainer in it. Add the vegetable to the boiling water and cook, uncovered, until crisp tender, or the desired degree of doneness. Scoop the vegetable from the water and immediately put them in the ice water, to stop the cooking and set their color. Cool and drain, and use as desired. When blanching a mix of vegetables, don't cook them together since they may not all cook at the same time. Start with the lightest colored or mildest flavored vegetable, and blanch and refresh each vegetable, one after the other, until cooked as desired.

CAULIFLOWER AND BROCCOLI BAKE



Cauliflower and Broccoli Bake image

Fresh broccoli and cauliflower are baked together with a thick cheese sauce!

Provided by R.PENALUNA

Categories     Side Dish     Casseroles     Cauliflower

Time 50m

Yield 8

Number Of Ingredients 9

6 ounces fresh cauliflower
6 ounces fresh broccoli
2 tablespoons butter
2 ½ tablespoons all-purpose flour
2 ½ cups milk
1 (8 ounce) package shredded sharp Cheddar cheese
1 teaspoon English mustard
cayenne pepper to taste
salt and pepper to taste

Steps:

  • Preheat oven to 425 degrees F (220 degrees C).
  • In a medium saucepan with enough water to cover, boil cauliflower and broccoli until tender, about 10 minutes. Drain, and transfer to a medium baking dish.
  • In a separate medium saucepan over low heat, melt butter, and stir in flour. Gradually whisk in milk, and increase heat to medium. As the mixture thickens, whisk in English mustard, cayenne pepper, salt and pepper. Continue whisking until a thick sauce has formed, being careful not to allow the mixture to boil. Sprinkle in 2/3 of the cheese, and stir until melted.
  • Pour sauce over broccoli and cauliflower. Bake in the preheated oven 30 minutes, until bubbly and lightly brown. Sprinkle with remaining cheese during the final 10 minutes of cooking.

Nutrition Facts : Calories 199.6 calories, Carbohydrate 8.4 g, Cholesterol 43.1 mg, Fat 13.9 g, Fiber 1.2 g, Protein 10.9 g, SaturatedFat 8.7 g, Sodium 238.9 mg, Sugar 4.6 g

BROCCOLI CAULIFLOWER CASSEROLE



Broccoli Cauliflower Casserole image

Great broccoli cauliflower recipe that everyone will love! The croutons on top give it that crunchy flavor everyone will love.

Provided by MUSTANGSTEPH21

Categories     Side Dish     Vegetables     Cauliflower

Time 55m

Yield 6

Number Of Ingredients 8

2 cups broccoli
2 cups cauliflower
2 eggs
½ cup mayonnaise
½ cup chopped onion
1 cup shredded Cheddar cheese, divided
½ cup butter, melted
1 (15 ounce) package seasoned croutons, crushed

Steps:

  • Preheat oven to 350 degrees F (175 degrees C).
  • Put broccoli and cauliflower in separate saucepans and pour enough water into the saucepans to cover the vegetables completely; bring each to a boil and cook until tender, 3 to 4 minutes. Drain each and mix in a 11x7-inch baking dish.
  • Beat eggs in a bowl until creamy. Mix mayonnaise, onion, and 1/2 cup Cheddar cheese into the eggs; pour over the vegetables. Pour melted butter over the broccoli mixture and top with the remaining Cheddar cheese. Sprinkle croutons over the entire dish.
  • Bake in preheated oven until browned and bubbling, about 40 minutes.

Nutrition Facts : Calories 721.2 calories, Carbohydrate 51.1 g, Cholesterol 134.4 mg, Fat 50.9 g, Fiber 5.4 g, Protein 16.5 g, SaturatedFat 20.1 g, Sodium 1253 mg, Sugar 5.5 g

ROASTED BROCCOLI & CAULIFLOWER



Roasted Broccoli & Cauliflower image

Whenever we make a time-consuming entree, we also prepare this quick broccoli and cauliflower side. The veggies are a good fit when you're watching calories. -Debra Tolbert, Deville, Louisiana

Provided by Taste of Home

Categories     Side Dishes

Time 25m

Yield 8 servings.

Number Of Ingredients 6

4 cups fresh cauliflowerets
4 cups fresh broccoli florets
10 garlic cloves, peeled and halved
2 tablespoons olive oil
1/2 teaspoon salt
1/2 teaspoon pepper

Steps:

  • Preheat oven to 425°. In a large bowl, combine all ingredients; toss to coat. Transfer to 2 greased 15x10x1-in. baking pans. Roast 15-20 minutes or until tender.

Nutrition Facts : Calories 58 calories, Fat 4g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 173mg sodium, Carbohydrate 6g carbohydrate (2g sugars, Fiber 2g fiber), Protein 2g protein. Diabetic Exchanges

TANGY TOMATO BROCCOLI AND CAULIFLOWER MEDLEY



Tangy Tomato Broccoli and Cauliflower Medley image

Two of the most healthiest and craving vegetables of all time tosssed in a tangy tomato based sauce.

Provided by Frenzy

Categories     Vegetable

Time 40m

Yield 5 cups, 4-6 serving(s)

Number Of Ingredients 12

1/2 garlic clove, chopped
1 teaspoon garlic, minced
1 sweet red pepper, sliced into strips
250 g broccoli, chopped
250 g cauliflower, chopped
100 g oyster mushrooms, sliced
150 g firm tofu, diced
5 teaspoons tomato paste
5 teaspoons stir-fry sauce
1 cup water
1 teaspoon all-purpose flour
1 tablespoon canola oil

Steps:

  • - In a cup, combine the minced garlic, tomato sauce, tomato paste, sugar, water, sesame oil and flour
  • - In a wok, heat oil and fry the chopped garlic and peppers
  • - Add the mushrooms and stir-fry for 2 minutes
  • - Add the vegetables and the mixture and simmer for 3 minutes.
  • - Add the tofu and simmer again for another 1 minute.

Nutrition Facts : Calories 133.5, Fat 6.3, SaturatedFat 0.8, Sodium 201.4, Carbohydrate 14.7, Fiber 5.2, Sugar 5.6, Protein 8.5

BROCCOLI AND CAULIFLOWER RICE MEDLEY



Broccoli and Cauliflower Rice Medley image

In this no-fuss side dish, green peppers, cauliflower and broccoli share the stage with brown rice that's mildly flavored with soy sauce. We eat a lot of fresh vegetables, so this versatile combination is always well received.-Kara de la Vega, Santa Rosa, California

Provided by Taste of Home

Categories     Side Dishes

Time 50m

Yield 7 servings.

Number Of Ingredients 11

3 cups water
3 tablespoons reduced-sodium soy sauce
1 tablespoon reduced-sodium chicken bouillon granules or 1-1/2 vegetable bouillon cubes
1-1/2 cups uncooked brown rice
2 medium green peppers, julienned
2 cups chopped fresh cauliflower
2 cups chopped fresh broccoli
3/4 cup chopped onion
2 garlic cloves, minced
2 teaspoons canola oil
1/2 teaspoon dried thyme

Steps:

  • In a large saucepan, bring the water, soy sauce and bouillon to a boil. Stir in rice. Reduce heat; cover and simmer for 45-50 minutes or until liquid is absorbed. In a large nonstick skillet, saute the green peppers, cauliflower, broccoli, onion and garlic in oil until crisp-tender. Stir vegetables and thyme into rice mixture.

Nutrition Facts :

### Cooking with Broccoli and Cauliflower - Top tips and Tricks ### Selecting the Freshest Cauliflower and Broccoli: - Opt for broccoli and cauliflower with tightly closed florets and a deep green color. - Look for cauliflower with no signs of brown or yellow discoloration. - Broccoli should have firm stalks, while cauliflower should have a solid head. ### Preparing the Vegetables: - Trim the broccoli and cauliflower by cutting off the ends of the stalks and florets. - To maintain their vibrant color, blanch the broccoli and cauliflower in hot water for a few minutes, then immediately immerse them in cold water. ### Cooking Techniques: - Sautéing: Sautéing is a quick and easy method that enhances the natural flavors of broccoli and cauliflower. Use a large skillet with a drizzle of oil, add the florets, and cook over medium heat, stirring frequently. - Ro roasting: Ro roasting brings out the sweetness and caramelizes the florets. Toss the broccoli and cauliflower with some oil, salt, and herbs, then spread on a sheet pan and roast in a hot over until slightly charred. - Steaming: Steaming preserves nutrients and results in crisp-tender florets. Place the broccoli and cauliflower in a steamer basket over a pot of simmering water, cover, and cook until desired tenderness. ### Seasoning and Flavoring: - Herbs: Herbs like thyme, oregano, and basil pair well with broccoli and cauliflower. Sprinkle them on before or during cooking for a boost of aroma and taste. - Spices: A sprinkle of paprika, cumin, or curry powder can add warmth and depth of flavors. - Citrus: A squeeze ofレモン or orange zest can brighten up the dish and balance out the flavors. - Cheese: Grated Parmesan or cheddar cheese can be added to roasted or steamed broccoli and cauliflower for a cheesy and flavorful topping. ### Serving Suggestions: - As a side dish: Roasted or steamed broccoli and cauliflower can be served as a healthy and flavorful accompaniment to main courses such as grilled chicken, fish, or steak. - In salads: Add blanched broccoli and cauliflower florets to salads for a crunchy and nutritious addition. - In soups and stews: Broccoli and cauliflower can be added to soups, stews, and casseroles for a boost of vitamins, nutrients, and flavors. - As a main course: Roasted or sautéed broccoli and cauliflower can be served as a main course, topped with a simple vinaigrette or a sprinkle of Parmesan cheese. ### Storing Leftovers: - Cooked broccoli and cauliflower can be stored in an airtight container in the refrigerator for up to 4 days. - To freeze, blanch the florets, pat dry, and store in freezer-safer bags or airtight container for up to 6 months. ### Nutritional Value: - Broccoli and cauliflower are excellent sources of dietary fibers, vitamins C and K, and potassium. - They are low in calories and carbohydrates, making them suitable for various diets. ### In conclusion, broccoli and cauliflower are versatile and nutritious additions to any meal. With their distinct flavors and adaptability to various cooking techniques, they offer a wide range of culinary options. So, next time you're looking for a healthy and delicious side dish or main course, consider incorporating these amazing cruciferous powerhouses into your cooking repertoire.

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