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    Home Β» Recipes Β» Pasta

    Easy and light cauliflower pasta bake

    Published: Jul 8, 2020 Β· Modified: Jan 29, 2021 Β· by Markie Β· Leave a Comment

    This pasta bake is my variation on cauliflower mac'n'cheese. It's easy and ideal for a weeknight dinner and when you need to batch cook!

    The cauliflower's delicate flavour goes well with pepper, ham and cheese and the light bechamel sauce brings this dish beautifully together.

    It contains very little meat (ham) but you can skip it altogether to make the meal vegetarian.

    serving suggestion: cauliflower pasta bake in a bowl, served with pickled beet root
    The delicate flavours of this dish go well with sharp pickled veg

    What are the main ingredients?

    The heart of this dish is, of course, cauliflower.

    I use a fresh one, but feel free to use frozen cauliflower florets instead - but remember to add them just before putting the meal in the oven (skip steps 2 and 3 of the recipe) otherwise, the cauliflower would be overcooked and soggy.

    Bell pepper is another vegetable I like in this pasta bake. It adds an extra crunch and its mild flavour suits the cauliflower very well.

    Any type of pasta will be great in this dish, so feel free to be creative! Fusilli, macaroni, farfalle or gnocchi... they all work in this recipe!

    The sauce and the cheese

    In order to make this dish lighter, I make it with homemade bechamel sauce.

    It is easy to make and only takes several minutes to cook!

    I prefer to use low-fat cheese when I can, and so I recommend it for this recipe as well. You'll still achieve great results but with fewer calories!

    Both parmesan and Grana Padano add a little bit of a nutty taste to the dish, so I add it on top just before baking. But you can use the same cheese as the one that you used for the bechamel sauce if needed!

    How to store this pasta bake?

    This cauliflower pasta bake can be stored in the fridge for up to 2 days. Leave to cool down and keep in an airtight container in the fridge.

    It can be also frozen. Leave to cool down after cooking, and store in portion-sized airtight containers for up to 3 months. Defrost fully and reheat before serving.

    cauliflower pasta bake in a bowl, served with pickled beet root

    Easy and light cauliflower pasta bake

    Markie
    A perfect week-night dinner! Find more recipes like this at markieskitchen.com
    5 from 1 vote
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    Prep Time 10 mins
    Cook Time 10 mins
    Baking time 30 mins
    Total Time 50 mins
    Course Main Course
    Cuisine American, European
    Servings 4
    Calories 737 kcal

    Ingredients
     
     

    • 400 g dried pasta
    • 400 g (small) cauliflower
    • 1 pepper diced
    • 100 g ham diced
    • 70 g low-fat hard cheese grated (ie. edam, mozzarella or light cheddar)
    • 50 g unsalted butter
    • 2 tablespoon plain flour
    • 800 ml semi-skimmed milk chilled
    • Β½ teaspoon ground nutmeg
    • salt and black pepper to taste
    • 40 g grated parmesan or Grana Padano
    • fresh green salad or pickled vegetables for serving

    Instructions
     

    • Cook the pasta al-dente (to bite) according to instructions on the packet. Drain and set aside into a large oven-proof dish.
    • Add 2l of water to a saucepan, set on high heat and bring to boil. Prepare the cauliflower - wash it, and cut into small florets.
    • When the water starts to boil, add the cauliflower and cook for 5 mins. Drain and set aside with the pasta.
    • Preheat the oven for 200C/180C fan.
    • Prepare the bechamel sauce: Add the butter into a saucepan and set on medium heat, wait until it melts, then add the flour, mix it with the butter and fry for 1-2mins. Turn up the heat to medium-high and add the chilled milk. Temperature is important here as it makes the sauce thicken up smoothly, without lumps. Use a whisk and keep stirring for about 5 mins or until the sauce starts to thicken. Lower the heat to medium.
    • Season the sauce with nutmeg, add the grated cheese. Keep whisking for another 2-3 mins and set aside.
    • Halve and deseed the pepper and cut into small dices (about 2cm). Add it to the casserole dish with the pasta and cauliflower. Chop up the ham and add it to the dish.
    • Stir the pasta, veggies and ham and pour over the bechamel sauce. Grate some parmesan on top.
    • Season with salt and black pepper and put into the oven for 30 mins or until golden on top.
    • Enjoy served with a green salad or your favourite pickled vegetables!

    Notes

    Top tips: Feel free to swap the cauliflower for broccoli, or use both, the result will be delicious too!
    If using frozen vegetables, do not defrost them before cooking, they will be fully cooked in the oven.

    Nutritional Information (Estimates Only)

    Calories: 737kcal | Carbohydrates: 94g | Protein: 36g | Fat: 24g | Saturated Fat: 13g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 69mg | Sodium: 696mg | Potassium: 954mg | Fiber: 6g | Sugar: 16g | Vitamin A: 741IU | Vitamin C: 73mg | Calcium: 483mg | Iron: 2mg
    Keyword cauliflower, pasta
    Tried this recipe?Let me know how it was! Give a star rating if you enjoyed it, this helps other readers who are looking for recipes like this!
    Nutrition Facts
    Easy and light cauliflower pasta bake
    Amount per Serving
    Calories
    737
    % Daily Value*
    Fat
     
    24
    g
    37
    %
    Saturated Fat
     
    13
    g
    81
    %
    Trans Fat
     
    1
    g
    Polyunsaturated Fat
     
    2
    g
    Monounsaturated Fat
     
    7
    g
    Cholesterol
     
    69
    mg
    23
    %
    Sodium
     
    696
    mg
    30
    %
    Potassium
     
    954
    mg
    27
    %
    Carbohydrates
     
    94
    g
    31
    %
    Fiber
     
    6
    g
    25
    %
    Sugar
     
    16
    g
    18
    %
    Protein
     
    36
    g
    72
    %
    Vitamin A
     
    741
    IU
    15
    %
    Vitamin C
     
    73
    mg
    88
    %
    Calcium
     
    483
    mg
    48
    %
    Iron
     
    2
    mg
    11
    %
    * Percent Daily Values are based on a 2000 calorie diet.

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    About Markie

    Hi there! I'm a passionate home cook, food blogger and photographer. I enjoy making great food without having to run to the shop every day. I'm here to help you cook easy and delicious meals from classic pantry ingredients. More about me

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