Savour the delightful flavours and wholesome goodness of our Kumara and Cauliflower Bake, a plant-based delight that’s both comforting and nutritious.
This dish combines the rich, sweet taste of orange kumara (sweet potato) with tender cauliflower florets, creating a vibrant medley that brightens any meal. Enhanced with aromatic herbs and finished with a creamy, tangy sauce, this bake is perfect as a hearty main course or a delicious side dish.
Nutrient-Rich Vegetables:
Kumara (Sweet Potato): Packed with vitamins A and C, fibre, and antioxidants, kumara supports eye health, boosts the immune system, and helps regulate blood sugar levels.
Cauliflower: A low-carb vegetable rich in vitamins C and K, folate, and fibre. Cauliflower supports digestive health and is known for its anti-inflammatory properties.
Herbs and Spices:
Garlic: Known for its antiviral and antibacterial properties, garlic can help boost immune function and promote heart health.
Rosemary: An antioxidant-rich herb that improves digestion and has anti-inflammatory benefits.
Plant-Based Creamy Sauce:
Made with nutritional yeast, this sauce offers a cheesy flavour while providing B vitamins and essential minerals. Nutritional yeast is also a great source of protein, making this dish satisfying and fortifying.
Wholesome Crumb Topping:
This topping, made with wholemeal and panko breadcrumbs, adds fibre to your meal. Fiber aids in digestion and promotes satiety, helping to keep hunger at bay.
Low in Saturated Fats:
Being completely plant-based, this bake is low in saturated fats, making it heart-healthy and suitable for those looking to reduce cholesterol levels.
Enjoy this Kumara and Cauliflower Bake as part of a balanced diet. It is a fantastic source of vitamins, minerals, and protein while also tantalizing your taste buds with its comforting flavours and textures.
Perfect for family gatherings, potlucks, or a cosy weeknight meal, this dish proves that healthy eating can be both delicious and satisfying!
Kumara (Sweet Potato) and Cauliflower Bake
Ingredients
Vegetables & Herb
- 1 whole cauliflower broken into small florets
- 2 med orange Kumara (sweet potato) cut into diagonal slices
- 1 med leek sliced thinly
- 2 clove garlic minced
- 1 tsp fresh rosemary
Creamy Sauce
- 2 tbsp cornflour
- 1 cup plant-milk we used soya
- 1 tbsp whole grain mustard
- 1 tbsp nutritional yeast
- 1 tsp apple cider vinegar
Crumb
- ½ cup wholemeal breadcrumbs
- ½ cup panko breadcrumbs
- 2 tsp italian mixed herbs
- 1 tbsp nutritional yeast
Instructions
- Steam or microwave both the Cauliflower and Kumara (Sweet Potato) until they start to get soft but still hold their form. Set aside
- Preheat the oven to 200℃ (400℉).
- Mix the cornflower and milk together. Once the cornflower has dissolved, add it to a pot and bring it to a slow boil, stirring constantly as it thickens to prevent it from burning.
- Once the sauce is thickened add the other sauce ingredients and stir to combine. Set aside
- Combine crumb ingredients in a bowl and stir to combine. Set aside.
- In a frypan, dry fry the leek and garlic with a small amount of water until the leek softens. Stir through the rosemary. Set aside.
- Arrange the cauliflower and kumara in a large casserole dish, and add the leek mix. Pour over the sauce; if it is too thick to pour reheat the sauce slightly.
- Spread the crumb evenly over the top of the casserole dish. Place into the oven and bake for 15 minutes or until the top is golden.
- Serve warm with a green salad.
