Cauliflower with Béchamel Sauce
Sharing a classic dish from the European Mediterranean region, cauliflower is a vegetable that offers great health benefits thanks to its fiber, folate, phosphorus, magnesium, protein, calcium, and vitamins B, B6, and C. It is essential to include it in the diet of children, pregnant women, and, in general, it is recommended to consume it once a week. To ensure that children—and adults—enjoy a dish with cauliflower as the main ingredient, the best way is...
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Ingredients
cauliflower1bundle
olive oil3tbsp
butter3tbsp
flour2tbsp
milk500mL
grated Parmesan cheese100g
cooked ham, diced100g
hard-boiled egg1
Nutrition (per serving)
Calories
365.0kcal (18.25%)
Protein
16.8g (33.5%)
Carbs
13.0g (4.73%)
Sugars
5.5g (11%)
Healthy Fat
14.6g
Unhealthy Fat
9.6g
% Daily Value based on a 2000 calorie diet
How to make Cauliflower with Béchamel Sauce
- Step 1
Wash the cauliflower and remove the leaves. Separate it into florets and place them in a pot with boiling salted water. Add a splash of vinegar to prevent the strong odor that cauliflower can release while cooking.
- Step 2
Cook for about 15 minutes until the cauliflower is tender.
- Step 3
To prepare the béchamel sauce, place the butter and olive oil in a saucepan over heat. Add the flour, stirring quickly until it forms a paste, then immediately add the hot milk, whisking constantly to prevent lumps.
- Step 4
Cook until the sauce thickens.
- Step 5
Place the cauliflower florets in an oven-safe dish. Cover them with the diced cooked ham and chopped hard-boiled egg. Pour the béchamel sauce over these ingredients and sprinkle with grated Parmesan cheese.
- Step 6
Preheat the oven to 200°C (392°F) and bake for about 10 minutes until the dish is golden and gratinated.
Nutrition (per serving)
Nutrition (per serving)
Calories
365.0kcal (18.25%)
Protein
16.8g (33.5%)
Carbs
13.0g (4.73%)
Sugars
5.5g (11%)
Healthy Fat
14.6g
Unhealthy Fat
9.6g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Add a splash of vinegar to the boiling water to reduce the strong odor of cauliflower.
Whisk the béchamel sauce constantly to avoid lumps and ensure a smooth texture.
For extra flavor, you can add a pinch of nutmeg to the béchamel sauce.
FAQS
Can I use a different type of cheese instead of Parmesan?
Yes, you can substitute Parmesan with other cheeses like Gruyère or cheddar for a different flavor profile.
How can I make this dish vegetarian?
To make it vegetarian, simply omit the cooked ham or replace it with a vegetarian alternative like sautéed mushrooms or tofu.
Can I prepare this dish in advance?
Yes, you can prepare the béchamel sauce and cook the cauliflower ahead of time. Assemble the dish and bake it just before serving.
What can I serve with this dish?
This dish pairs well with a fresh green salad or crusty bread for a complete meal.
How do I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.
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