Cauliflower Cheese and Bean Bake


For 1 Continued...
1 tbspn oil 10 gm butter
80 gm cauliflower 10 gm flour
1 slice bread 100 ml milk
75 gm onion (prepared weight) 50 gm strong cheese
½ clove garlic ½ tspn dijon mustard
¼ tin tomatoes Tabasco sauce to taste
½ tin beans (any sort) salt and freshly ground black pepper
  parmesan cheese to garnish (optional)
  Parsley or coriander to garnish (optional)



  1. Heat the oil in a pan and cook the onion and garlic until the onion is softened.
  2. Add the tomatoes and cook for 10 min over a low to medium heat.
  3. Add the beans and cook until the liquid has evaporated and then spoon into the ovendish.
  4. Add the cauliflower to the centre of the dish in a slight mound.
  5. Melt the butter in a saucepan over a low heat.
  6. Stir in the flour and cook, stirring, for about 2 min.
  7. Stir in the milk.
  8. Remove from the heat and add the tabasco, mustard and seasson to taste.
  9. Mix in the cheese. (Add a little of the cauliflower water as needed to make a thick but pourable sauce).
  10. Pour the sauce over the cauliflower.
  11. Sprinkle with some of the breadcrumbs and, optionally, some parmesan cheese.
  12. Bake in the oven for 15 min.


  1. Optionally, serve with a garnish of parsley or coriander.
The preparation stage
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The finished meal