Are you looking for a delicious yet healthy dish that is both filling and easy to prepare? This Tomato-Kale and Creamy Baked Broccoli recipe combines fresh vegetables with a creamy sauce to create a comforting, mouthwatering meal that’s perfect for any occasion. Whether you’re hosting a family dinner or meal-prepping for the week, this recipe will surely become a favorite. Plus, it’s packed with nutrients, making it an excellent option for anyone looking to eat healthier.

Why You’ll Love This Recipe

• Wholesome Ingredients: This dish is loaded with fresh broccoli, kale, and cherry tomatoes, providing a rich source of vitamins, fiber, and antioxidants.
• Creamy and Comforting: The creamy sauce binds the ingredients together, creating a comforting texture without being overly rich.
• Versatile and Adaptable: You can easily swap out vegetables or add in protein like chicken or tofu to suit your preferences.
• Simple to Prepare: With just a few steps, you’ll have a hearty, homemade casserole in no time.

Ingredients

For this recipe, you’ll need the following ingredients:

• 2 cups fresh broccoli florets
• 1 cup kale, chopped
• 1 cup cherry tomatoes, halved
• 1 bell pepper (yellow or red), diced
• 1 medium zucchini, sliced
• 1 medium onion, diced
• 3 garlic cloves, minced
• 1 cup shredded mozzarella or cheddar cheese (optional for extra creaminess)
• 1 cup heavy cream or coconut cream (for a dairy-free option)
• 2 tbsp olive oil or butter
• 1 tbsp flour (for thickening the sauce)
• ½ tsp salt
• ½ tsp black pepper
• 1 tsp dried thyme or oregano
• 1 tsp Dijon mustard
• Juice of half a lemon
• Fresh parsley, for garnish

Instructions

1. Prep the Vegetables

Start by preheating your oven to 375°F (190°C). While the oven heats up, wash and chop all the vegetables. Cut the broccoli into florets, halve the cherry tomatoes, chop the kale, and dice the bell pepper, onion, and zucchini.

2. Sauté the Vegetables

In a large pan, heat 2 tablespoons of olive oil or butter over medium heat. Add the diced onions and minced garlic, sautéing until fragrant and translucent, about 2-3 minutes. Next, add the broccoli florets and zucchini, cooking for another 5 minutes until they start to soften. Finally, toss in the bell pepper and kale, stirring for an additional 2-3 minutes. Remove the pan from the heat and set aside.

3. Make the Creamy Sauce

In a small saucepan, melt 1 tablespoon of butter or heat 2 tablespoons of olive oil over medium-low heat. Whisk in 1 tablespoon of flour and cook for 1-2 minutes, making sure it doesn’t brown. Gradually pour in the heavy cream (or coconut cream for a dairy-free alternative), whisking continuously to avoid lumps. Add the Dijon mustard, dried thyme or oregano, salt, pepper, and lemon juice, stirring until the sauce thickens, about 5 minutes. If you’re using cheese, mix in ½ cup of shredded mozzarella or cheddar at this point for extra creaminess.

4. Assemble the Casserole

Take a large baking dish and lightly grease it with olive oil or cooking spray. Spread the sautéed vegetables evenly across the dish. Pour the creamy sauce over the top, making sure everything is well-coated. If you like a bit more cheese, sprinkle the remaining mozzarella or cheddar on top.

5. Bake the Casserole

Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the top is golden and bubbly. For an extra crispy top, turn on the broiler for the last 2-3 minutes.

6. Serve and Enjoy

Once the casserole is done, remove it from the oven and let it cool for 5 minutes before serving. Garnish with freshly chopped parsley for a burst of color and flavor. Serve it as a main dish or as a side with your favorite protein. Enjoy this satisfying, creamy vegetable bake!

Health Benefits of Tomato-Kale and Creamy Baked Broccoli

This baked dish is not only flavorful but also offers a wide range of health benefits:

• Broccoli is high in fiber, vitamin C, and antioxidants, which help boost your immune system and support heart health.
• Kale is considered a superfood, loaded with vitamins A, K, and C, as well as calcium and potassium. It’s also known for its anti-inflammatory properties.
• Cherry Tomatoes are rich in lycopene, a powerful antioxidant that can help protect against certain types of cancer and improve heart health.
• Zucchini is low in calories and high in fiber, promoting good digestion and helping to maintain a healthy weight.
• Bell Peppers are packed with vitamin C and other antioxidants, essential for immune support and skin health.

By using a base of fresh vegetables, this dish offers a balanced and nutritious option for those looking to improve their diet. The creaminess from the sauce adds a comforting element without the need for heavy ingredients, and the optional cheese provides a delicious layer of flavor.

Tips for Customizing This Recipe

• Add Protein: This dish is versatile and can easily be transformed into a heartier meal by adding grilled chicken, shrimp, or tofu. Simply toss the protein with the sautéed vegetables before baking.
• Make It Vegan: Substitute the heavy cream with coconut cream, and use a plant-based cheese alternative or skip the cheese altogether to make this dish vegan-friendly.
• Gluten-Free Option: If you’re gluten-sensitive, use cornstarch or arrowroot powder in place of flour to thicken the sauce.
• Boost the Flavor: For an extra burst of flavor, sprinkle in a pinch of red pepper flakes, or drizzle a balsamic reduction over the finished dish for a sweet, tangy twist.

Why This Recipe Is Perfect for Meal Prep

One of the great things about this recipe is how well it keeps, making it perfect for meal prep. After baking, allow the casserole to cool completely before storing it in an airtight container. It can be refrigerated for up to 4 days or frozen for up to 3 months. When you’re ready to eat, simply reheat it in the oven or microwave.

Conclusion

This Tomato-Kale and Creamy Baked Broccoli casserole is a crowd-pleasing dish that is both nutritious and comforting. It’s easy to make, full of fresh ingredients, and adaptable to various dietary needs. Whether you’re looking for a light dinner, a meal-prep option, or a dish to serve at your next family gathering, this recipe will not disappoint.

Try this recipe today, and enjoy the satisfaction of a delicious, homemade meal that’s packed with flavor and nutrients!