Holy cruciferous vegetables, Batman!

Holy cruciferous vegetables, Batman!

Give those flu bugs the big KAPOW! this winter with cauliflower and broccoli. Both are high in vitamin C to enhance immune function. If you can’t find fresh, don’t fret — frozen broccoli and cauliflower are just as nutritious.

In general, cruciferous vegetables are cool weather vegetables and have flowers that have four petals so that they resemble a cross. Other vegetables that belong to the cruciferous family include bok choi, aragula (salad rocket), cabbage, kale, radish and turnips. Learn more about the entire family!

Try our deliciously cheesy Broccoli and Cauliflower Cannelloni recipe from the SoupedUp Kitchen. Made it? Snap a photo and hashtag it #soupeduprecipes. We love to see your creations on Instagram and Facebook!

Broccoli and Cauliflower Cannelloni


IngredientsPrepUnitServes 30
Broccoli, fresh or frozen, rawFinely Chopkg1
Cauliflower, fresh or frozen, rawFinely Chopkg1
Oil, oliveml60
Garlic, peeled or unpeeled, fresh or frozen, rawCrushedg50
Chilli (chili), flakes, driedg5
Thyme, freshg43
Pepper ground, black or whiteg30
Sauce, pasta, carbonara commerciall2
Sauce, pasta, tomato-based commerciall2
Cannelloni Tubes, pastakg1.8
Cheese, parmesan, freshFinely gratedg300
Cheese, mozarellaGrateg300


  1. Preheat oven to 200°C. Cook broccoli and cauliflower in a larget pot of salted water until soft. Drain, reserving cooking liquid as required.
  2. Heat oil in a large saucepan over high heat. Add garlic, chilli (if used) and thyme. Cook, stirring for 2 minutes or until fragrant.
  3. Add broccoli, cauliflower and reserved cooking liquid. Reduce heat to low, then cook, covered for 15 minutes or until vegetables have softened and liquid has evaporated.
  4. Remove from heat, season with salt and pepper and stir through 1/3 of the carbonara sauce.
  5. Pour 1/3 of tomato pasta sauce over the base of a baking dish. Spoon, or pipe broccoli mixture into cannelloni shells.
  6. Arrange filled shells in a single layer over pasta sauce, then top with remaining pasta sauce.
  7. Spread remaining carbonara sauce over pasta sauce, then sprinkle with cheeses.
  8. Bake for 40 minutes or until golden and cooked through. Stand for 10 minutes before serving.


Dietary Suitability

Healthy ChoicesServe with salad.
Vegetarian DietCarbonara sauce may contain meat.
FortifiedStir through butter or extra oil. Sprinkle with extra cheese before serving.
Gluten FreeReplace pasta with gluten free pasta. Pasta sauce and carbonara sauce may contain gluten; choose gluten free pasta sauces.
Dairy FreeNot suitable for dairy free diet.
PureedSuitable to be pureed.

If you make this recipe, snap a photo and hashtag it #soupeduprecipes — We love to see your creations on Instagram and Facebook! Find us: @soupedupsolutions

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