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Cauliflower Spanakopita Melt Sandwich
Nawaal Ahmed

Crispy Cauliflower Spanakopita Melt Sandwich

Healthy Spinach Feta Cauliflower Melt (Easy Vegetarian Lunch)
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 2
Course: Main Course
Cuisine: Mediterranean
Calories: 430
Ingredients Method Notes

Ingredients
  

  • 2 cups cauliflower florets about 250 g
  • 1 tbsp olive oil 15 ml
  • 2 cups fresh spinach chopped (60 g)
  • 1/2 cup ricotta cheese 120 g
  • 1/3 cup crumbled feta cheese 50 g
  • 1/2 cup shredded mozzarella or cheddar cheese 60 g
  • 1 tbsp fresh dill chopped (5 g)
  • 1 tbsp fresh parsley chopped (5 g)
  • 1 tsp lemon zest 2 g
  • 1 clove garlic minced
  • 1/4 tsp salt 1 g
  • 1/4 tsp black pepper 1 g
  • 4 slices whole grain or sourdough bread
  • 1 tbsp butter or olive oil for toasting 15 ml

Method
 

  1. Roast the cauliflower florets with olive oil in a preheated oven at 200°C until golden and tender, about 20–25 minutes
  2. Let the cauliflower cool slightly, then chop into small bite-sized pieces
  3. In a pan, sauté the garlic until fragrant, then add spinach and cook until wilted and moisture evaporates
  4. Transfer the spinach to a bowl and mix with ricotta, feta, shredded cheese, herbs, lemon zest, salt, and pepper
  5. Fold in the chopped roasted cauliflower until evenly combined
  6. Spread the filling generously over one slice of bread and top with another slice
  7. Lightly butter the outside of the bread for a crisp finish
  8. Cook the sandwich in a skillet over medium heat until both sides are golden and the cheese is melted
  9. Press gently while cooking to help everything bind and create a crisp texture
  10. Remove from heat when the bread is deeply golden and the filling is hot and creamy

Notes

Protein: 21 g

Carbohydrates: 33 g

Fat: 25 g

Fiber: 5 g

Sugar: 4 g

Sodium: 520 mg