Beef and Cauliflower Bake
This beef and cauliflower bake is a great comfort food to try. Here's the easy recipe you can try at home.
Equipment
Large oven-safe skillet or 12-inch skillet
9x13 inch (33x23cm) baking dish
Steamer basket or microwave-safe bowl with lid
Chef’s Knife
Cutting Board
Box grater or Microplane (for Parmesan)
Ingredients
2 teaspoons olive oil
1 medium yellow onion - diced
3 cloves garlic - minced
1 pound ground beef (minced beef) - lean, about 450g
1 teaspoon Italian seasoning
½ teaspoon sea salt - adjust to taste- ¼ teaspoon crushed red pepper flakes - adjust to taste
14 ounces passata or crushed tomatoes (tomato puree with seeds removed) - about 400g
1 cup water - 240ml
1 teaspoon balsamic vinegar
⅓ cup black olives - sliced, about 50g
4 cups spinach - fresh ; chopped, about 120g
1 medium cauliflower - cut into florets
¼ cup Parmesan cheese - freshly grated, about 25g- 1 teaspoon cooking spray - for greasing the baking dish
Instructions
- Heat a pan over medium heat and coat with oil. Add onion, then cook for 2 to 3 minutes. Add garlic and continue to heat, stirring, 30 seconds more.2 teaspoons olive oil, 1 medium yellow onion, 3 cloves garlic
- Add ground beef to the pan. Cook for 4–5 minutes, breaking it into small pieces with a wooden spoon, until well browned with some crispy edges. Stir in the Italian seasoning, salt, and crushed red pepper flakes.1 pound ground beef (minced beef), 1 teaspoon Italian seasoning, 1/2 teaspoon sea salt, 1/4 teaspoon crushed red pepper flakes
- Stir in the passata (or crushed tomatoes), water, balsamic vinegar, spinach, and sliced olives. Reduce heat to medium-low, cover, and simmer for 5 minutes until the spinach is fully wilted and the sauce has thickened slightly.14 ounces passata or crushed tomatoes (tomato puree with seeds removed), 1 cup water, 1 teaspoon balsamic vinegar, 1/3 cup black olives, 4 cups spinach
- While the sauce simmers, steam the cauliflower florets until crisp-tender, about 3–4 minutes. Do not overcook — the cauliflower should still have a slight bite as it will continue cooking in the oven. Spread the steamed cauliflower in an even layer in a 9x13 inch (33x23cm) baking dish lightly coated with cooking spray. Spoon the beef and tomato sauce evenly over the cauliflower, then sprinkle the grated Parmesan over the top.1 medium cauliflower, 1 teaspoon cooking spray, 1/4 cup Parmesan cheese
- Bake at 350°F / 175°C (160°C fan-forced) for 15 minutes, or until the cheese is melted and lightly golden and the sauce is bubbling around the edges.
Notes
Storage: Cool completely, cover, and refrigerate for up to 3 days. Reheat individual portions in the microwave on medium power for 2–3 minutes, or cover the dish with foil and warm in a 325°F / 163°C oven for 15 minutes.
Freezer-friendly: Portion into airtight containers and freeze for up to 2 months. Thaw overnight in the fridge before reheating. Cauliflower texture softens slightly after freezing but flavour remains excellent.
Make-ahead: Assemble the full bake up to 24 hours in advance, cover tightly, and refrigerate. Add 5–7 minutes to the bake time when cooking from cold.
Substitutions: Swap ground beef for ground turkey or chicken for a lighter version. Use frozen cauliflower (thawed and pressed dry) to save prep time — skip the steaming step.
Pro tip: Don't skip browning the beef properly before adding the tomatoes. Let the meat sit undisturbed in the pan for 2–3 minutes to develop a Maillard crust — this adds depth of flavour that the short simmer can't build on its own.
Nutrition
Serving: 1servingCalories: 323kcalCarbohydrates: 23gProtein: 32gFat: 13gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gTrans Fat: 0.4gCholesterol: 76mgSodium: 753mgPotassium: 1501mgFiber: 7gSugar: 9gVitamin A: 3464IUVitamin C: 91mgCalcium: 172mgIron: 6mg
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