Broccoli & Cauliflower Bake

This baked rice is almost like an easier and faster to cook risotto flavoured with Spanish onions and leeks. I have never liked leeks, but trust me, the leeks add so much flavour and you won’t even taste the leeks!!

1 small head      cauliflower – cut into small florets
1 small head      broccoli – cut into small florets
6 buttons            fresh mushrooms – cut into 4 – 6 each
1 cup                   uncooked rice
1 cup                   low sodium broth or a buillion cube in warm water
1/2 cup                grated medium cheddar
                          leeks – big dice
1                           Spanish onion – big dice
2 Tablespoons   all purpose flour
1-2 cups              low fat milk
1/2 teaspoon      harissa or chilli flakes
salt and pepper
1/2 cup                panko breadcrumbs


  1.  Cook the rice with the broth in a pot or rice cooker. The rice should not be soft as it will soften further during broiling.
  2. Heat oil in a pot, and sauté the onions and leeks until softened.
  3. Add in the cauliflower and broccoli and cook for 4 -5 mins. Add in the mushrooms and continue to cook for another 3 -4 mins.
  4. Season lightly with salt and pepper. Do not over season as you will be adding other salty ingredients.
  5. Once cooked al dente, add in the flour and mix for about a minute to ensure it is cooked (you don’t want the powdery taste of uncooked flour in your dish).
  6. Add in the milk and continue to stir.
  7. Add in the rice and mix well. Add milk as needed to achieve a thick consistency.
  8. Switch off the flame. Add in the cheese and mix it through.
  9. This can be either put in a casserole dish or in individual serving aluminum bowls. Top with panko.
  10. Broil in a 220°C preheated oven for 10-12 mins or until breadcrumbs turn golden brown.
  11. Serve warm.

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