Roasted whole cauliflower with tomato, fennel and chickpea galette
Cauliflower is a versatile and often overlooked vegetable that pares well with strong flavours like the fennel and spices in this recipe. Delivering 4 of your 5-a-day, it's perfect for a vegetarian family dinner.
Serves: 4
Time to make: 1 hr 15 mins
Hands-on time: 25 mins
Total cost: $21.32 / $5.33 per serve
(at time of publication)
Ingredients
- 4 tablespoons English mustard
- 1 tablespoon olive oil, plus 1 teaspoon extra
- 4 tablespoons grated parmesan
- 1 (1kg) cauliflower, leaves removed, left whole, washed
- 1 tablespoon water
- 1 onion, sliced thin
- 1 fennel bulb, outer leaves removed, sliced thin
- 1 teaspoon fennel seeds
- ½ teaspoon chilli flakes
- ½ x 400g can chickpeas
- 250g punnet cherry tomatoes
- 1 sheet reduced-fat puff pastry
- ⅓ cup onion jam or tomato relish
- handful fresh Italian parsley, chopped
- 3 tablespoons light sour cream
- 2 cups baby kale or curly kale, roughly chopped
- juice and zest of 1 lemon
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Instructions
- Heat oven to 180°C. Combine mustard, 1 tablespoon of the oil and parmesan. Rub over cauliflower then place on a baking tray and sprinkle with water. Bake for 50 minutes, until deep golden.
- While cauliflower cooks, in a non-stick pan fry onion and fennel over a medium heat until well softened, about 10-15 minutes. Add fennel seeds, chilli, chickpeas and tomatoes. Cook a further 10 minutes until tomatoes are just softened. Set aside.
- Half-way through cauliflower cooking time, place pastry on a baking tray lined with baking paper. Spread over onion jam. Scatter with onion and fennel mix and parsley. Dollop over sour cream and bake for 20 minutes, or until puffed and golden.
- Top galette with kale, lemon zest, a little of the juice and remaining teaspoon of oil. Slice and serve with cauliflower.
Variations
Make it gluten free: Use gluten-free mustard and pastry and check relish and sour cream are gluten free.
Nutrition Info (per serve)
-
Calories 412cal
-
Kilojoules 1730kJ
-
Protein 17g
-
Total fat 15g
-
–Saturated fat 5g
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Carbohydrates 45g
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–Sugars 22g
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Dietary fibre 13g
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Sodium 490mg
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Calcium 330mg
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Iron 4mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
