Legumes ao Forno
This Legumes ao Forno recipe is a wholesome, family-friendly dish packed with colorful vegetables, creamy flavors, and melted muçarela cheese. Perfect as a healthy side dish or a light main course, it’s quick to prepare, nutrient-rich, and loved by everyone at the table.
Benefits of this Recipe:
Rich in vitamins & minerals: Broccoli, couve-flower, peppers, and tomatoes provide antioxidants and fiber.
High in protein: Eggs and muçarela cheese add protein for satiety and muscle support.
Family-friendly: Mild, creamy, and cheesy flavors that kids and adults enjoy.
Easy to make: Quick prep and simple ingredients make it ideal for busy weeknights.
Ingredients:
Vegetables:
1 broccoli, cut into florets
1 couve-flower, cut into florets
1/2 green pepper, sliced
1/2 red pepper, sliced
2 tomatoes, chopped
1 onion, chopped
Salt to taste
Cheese topping:
150 g grated muçarela
White cream:
3 eggs
5 tablespoons oil
400 ml milk
130 g wheat flour
Salt and black pepper to taste
Chopped parsley and onion to taste
Instructions:
Parboil the vegetables: In a saucepan, add broccoli and couve-flower with a splash of milk and salt. Cover and cook for 5 minutes until slightly tender.
Prepare the baking tray: Transfer the vegetables to a greased tray. Add sliced green and red peppers, chopped tomatoes, and onions. Set aside.
Make the creamy sauce: In a bowl, whisk the eggs, oil, and a pinch of salt until smooth.
Add the flour and milk: Gradually add wheat flour, milk, black pepper, parsley, and onions. Mix well until creamy and lump-free.
Combine and bake: Pour the white cream evenly over the vegetables. Top with grated muçarela.
Bake to perfection: Preheat oven to 180°C (350°F) and bake for 40 minutes until the top is golden and bubbly.
Tips for the Best Legumes ao Forno:
For extra flavor, sprinkle a little garlic powder or smoked paprika into the cream.
Use fresh herbs like thyme or oregano for an aromatic touch.
Serve hot with whole-grain rice, quinoa, or fresh bread for a complete meal.
