Kitchen RO

Roast cauliflower and broccoli with butter and walnuts

Goes in the oven and gets forgotten. Frozen, roasted until sweet, with toasted walnuts on top.

40 min total 6 min hands-on 3.99 in totalsideovencheap
Portions
Quantities and the shopping list are recalculated
3

One portion

643
kcal
9
protein g
62
fat g
11
carbs g
Sodium358 mg / 667
Potassium999 mg / 1,567
Phosphorus218 mg / 400
Fibre9 g / 7

Against one meal out of three, at your daily targets. For fibre a full bar is the good thing; for the rest it's the opposite.

Ingredients

Vegetables
  • 500 g Cauliflower
  • 400 g Broccoli
Fat and seasoning
  • 120 g Butter
  • 40 g Lard
  • 20 ml Olive oil
  • 40 g Walnuts · phosphorus
  • 2 g Rosemary
  • 2 g Salt · sodium
  • 1 g Black pepper

How it's made

4 steps

Big screen, one step at a time, with timers. The screen stays awake.

  1. Oven on at 220°C. Melt the lard and pour it over the frozen vegetables, straight in the tray. Add the rosemary and pepper, mix, spread in a single layer.
    5 min
  2. Into the oven, 25 minutes. Don't stir halfway — every piece needs uninterrupted contact with the tray to build that brown side.
    25 min 220°C
    Two hundred and twenty degrees, not 180. Frozen veg releases water in the first ten minutes; at a low temperature that water can't evaporate and the vegetables boil in it.
  3. While it roasts, toast the walnuts in a dry pan on medium heat for 3 minutes, shaking the pan. Chop them roughly.
    3 min
  4. Take the tray out, dot the butter, add the salt and olive oil. Toss gently, scatter the walnuts on top.

The side that goes with any meat in the plan and cooks in parallel without needing your attention.

Why frozen and not fresh. Half the price, already cut, they don’t spoil in the fridge if the session slips a day, and — unlike the fresh ones — they were frozen within hours of harvest, so they lose nothing. The only drawback is water, and water is solved with a hot oven and plenty of fat.

Single layer, no stirring. Those are the two rules. Crowded pieces release water and steam; pieces stirred halfway lose the crust they were busy building. Resist the urge to open the oven.

The walnuts do what the sweetness of root vegetables used to do. Cauliflower and broccoli never caramelise the way carrot or parsnip does — they don’t have the sugar for it. What they’re missing isn’t sweetness, it’s contrast: something crunchy and fatty on top. Forty grams of toasted walnut fixes that and adds 260 calories on the way.

Photo: Roasted Cauliflower & Broccoli with Basil Remoulade KCI_3626 by kurmanstaff, licence BY 2.0.