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asparagus and cauliflower casserole recipe sue ward

Lemony Asparagus & Cauliflower Casserole Recipe

asparagus and cauliflower casserole recipe sue ward

This cauliflower casserole is a family favorite!

The first time I made this, I gave a piece of asparagus to my dog Sunny. She ate it! This is when I learned that asparagus is the only vegetable she eats out of my hand. I tried a green bean – nope. She spits out every vegetable, even carrots. But she LOVES asparagus.

Sunny loves asparagus 1
Sunny Loves Asparagus!

Asparagus is a nutritional powerhouse, making this cauliflower casserole super healthy!

  • Asparagus contains vitamins A, C, E, K, and folate.
  • It’s also a great source of fiber and folate, an important part of the B-vitamin group.
  • Asparagus is a natural food source of glutathione, our body’s master antioxidant. Although most of the body’s glutathione is produced by the liver, asparagus is the food source with the highest concentration, followed by avocado and spinach.

This spring vegetable is delicate and should be eaten within 48 hours of purchase. When cooking it, if steaming or sautéing keep it under 3 minutes for maximum nutrition, color, texture, and flavor. You could also simply blanch it (plunge it into boiling water followed by a cold water rinse).

When I first made this recipe I loved it instantly, especially with the strong lemon flavor (I used extra by mistake and it worked well). I used lemon juice blended with the organic lemon peel. Lemons (including the fiber and peel) have many health benefits:

  • Lemons are high in vitamin C, which is not only important for heart and immune health, but essential for healthy skin.
  • The pectin (mostly in the peel) may help you feel fuller, longer. The vitamin C in lemons can also help reduce cravings.
  • Some studies suggest lemons may help prevent weight gain by improving blood sugar and insulin levels. The pectin is a soluble fiber that can slow down the digestion of sugars and starches.
  • Lemons contain antioxidants to support overall health and have antibacterial properties.

I have modified this asparagus & cauliflower casserole over the years (mainly added a lot of lemon) and this version is what I am currently using. Oh, and you can use more asparagus than the recipe indicates. Enjoy.

If you like asparagus, try my cream of asparagus soup recipe.

Sunny Eats Asparagus while I make cauliflower casserole recipe
Go For It. Sunny Does!

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Asparagus & Cauliflower Casserole Recipe

asparagus and cauliflower casserole recipe sue ward

This is an amazing, lemon-flavored warm or cold toss is high in nutrients and flavor.

  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 2 1x
  • Category: Appetizer, Main Course, Salad, Side Dish, Snack
  • Cuisine: American
Scale

Ingredients

  • ½ head organic cauliflower, chopped
  • 1 tbsp coconut oil or olive oil (extra virgin)
  • ½ tsp unrefined sea salt or pink Himalayan salt (to taste)
  • ½ tsp black pepper (to taste)
  • 4 oz. asparagus, trimmed and chopped into one-inch pieces (use more if desired)
  • 1 cup sweet onion, chopped
  • 1 tbsp butter
  • ½ cup organic quinoa (cook according to instructions
  • 2 garlic cloves, diced ((or Dorot frozen crushed garlic cubes))
  • 1 cup vegetable stock
  • zest and juice of 1 organic lemon
  • parsley to garnish
  • 2 tbsp sour cream (optional) (cashew cream may be used (see notes))

Instructions

  1. Use coconut oil to grease a 9×9 Pyrex baking dish. Add chopped cauliflower and sprinkle with salt and pepper. Bake at 400 degrees for 20-25 minutes or until lightly browned.
  2. While the cauliflower is baking, cook the half cup of quinoa in one cup of vegetable stock. Be sure to rinse the quinoa first. Use a medium saucepan. Bring to a boil then reduce heat and simmer for 10-15 minutes.
  3. Prepare the lemon zest and set aside. Keep whole lemon handy since you will also be using the juice.
  4. In a large skillet, sauté the onions in butter over medium heat for 3-5 minutes. Add the garlic and continue sautéing for another minute.
  5. Add the asparagus and juice from one lemon to the sauté and continue cooking until asparagus is tender (no more than 3 minutes).
  6. Mix the cauliflower, quinoa, and asparagus and toss together with the lemon zest.
  7. Toss the entire mixture with sour cream (or cashew cream) OPTIONAL
  8. Top with parsley and serve.

Notes

Sour cream or cashew cream may be used but are optional (nutrition information is calculated without these ingredients).

For a vegan option, make cashew cream: Place 1/2 cup raw cashews and 1/4 cup of water in a blender and mix until creamy.

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