Cauliflower sausage casserole

This inexpensive and popular meal is an easy, hearty meal. With a delicious combination of cauliflower, kale, and sausage, it requires minimal prep and delivers pure comfort food to satisfy your cravings. Packed with a generous portion of vegetables and topped with perfectly melted, bubbly cheese, this dish is a guaranteed crowd pleaser. A delicious and cost-effective option that will leave everyone feeling satisfied and satisfied.

Ingredients

  • 680g cauliflower florets
  • 180g chopped kale
  • 1 tbsp olive oil
  • 400g sausages, meat squeezed out
  • 700 g cheese sauce (store-bought will also work, or see a recipe in our “Good with” section)
  • 100 g cheddar cheese, grated
  • mixed leaves for serving (optional)

Preparation steps

  1. Bring a large pot of salted water to a boil and cook the cauliflower for 6 minutes. Add the kale for the last minute. Drain well.
  2. In the meantime, heat the oil in a non-stick frying pan, add the sausage meat and break it up with a wooden spoon. Fry all over for 4-5 minutes.
  3. Preheat the oven to 200°C/180°C fan/gas mark 6 and place the cauliflower and kale in a large baking dish.
  4. Pour over the cheese sauce, season and mix well.
  5. Scatter the sausage meat and cheddar cheese on top.
  6. Bake for 30 minutes until the top is golden brown and bubbling.
  7. Serve with mixed leaves if desired.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
544 41g 17g 18g 5g 6g 23g 3.5g

Equipment and tools

To make this cauliflower sausage casserole you will need the following equipment and tools:

  • baking pan
  • Knife
  • cutting board
  • Big pot
  • frying pan
  • wooden spoon
  • Oven

Allergen information

This cauliflower sausage casserole contains the following allergens:

  • Dairy products (cheese sauce and cheddar)
  • Gluten (sausages)

Storage and leftovers

If you have leftover Cauli Kale Sausage Casserole, you can store it in an airtight container in the refrigerator. It is recommended to consume leftovers within 2-3 days. To reheat, simply place leftovers in the oven or microwave until warmed through.

Health Benefits of Cauliflower Sausage Casserole

Cauli Kale Sausage Casserole is not only a delicious and comforting dish but also full of health benefits. Let’s take a closer look at the key ingredients and their nutritional value.

cauliflower

Cauliflower, the main ingredient in this recipe, is a cruciferous vegetable that offers numerous health benefits. It is low in calories and carbohydrates and at the same time rich in important vitamins and minerals. Cauliflower is an excellent source of vitamin C, providing more than the recommended daily allowance in just one serving. Vitamin C is known for its antioxidant properties and plays an important role in supporting a healthy immune system.

This versatile vegetable is also high in fiber, helping to promote digestive health and prevent constipation. In addition, it contains a compound called glucosinolates, which may improve liver function and reduce the risk of certain cancers.

Kale

Adding kale to Cauli Kale Sausage Casserole gives the dish even more nutritional value. Kale is often considered a superfood due to its exceptional nutritional content. It is rich in vitamins A, C and K as well as minerals such as calcium and potassium.

Vitamin A is essential for maintaining healthy vision and skin, while vitamin K plays a crucial role in blood clotting and bone health. Kale is also rich in antioxidants like beta-carotene and lutein, which can protect against chronic diseases and reduce inflammation in the body.

olive oil

Using olive oil in this recipe offers a healthier alternative to traditional cooking oils. Olive oil is a staple of the Mediterranean diet that has been linked to various health benefits. It is rich in monounsaturated fats and contains powerful antioxidants that can reduce inflammation and lower the risk of heart disease.

Sausages

The sausages used in this dish can be enjoyed in moderation as part of a balanced diet. While they contribute to the overall flavor and texture of the cauli kale sausage casserole, it’s important to choose lean sausages with minimal additives or preservatives.

Cheese sauce

The cheese sauce, whether purchased or homemade, adds creaminess and flavor to the dish. Cheese is a good source of protein and contains calcium, which is essential for maintaining strong bones and teeth.

Note: To make this recipe even healthier, consider opting for a low-fat cheese sauce.

Grated cheddar

Adding shredded cheddar to the cauli kale sausage casserole gives it a deliciously cheesy and golden crust. However, like any ingredient with a high fat content, it should be consumed in moderation.

Mixed leaves

Finally, serving the Cauli Kale Sausage Casserole with a side of mixed leaves adds freshness and a boost of additional nutrients. Leafy vegetables such as lettuce and spinach are excellent sources of vitamins and minerals and are extremely low in calories.

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