Broccoli and Cauliflower Stir Fry
Bright, fresh, and bursting with flavor, this Broccoli and Cauliflower Stir Fry is a quick, healthy dish that’s perfect for busy weeknights. Made with vibrant vegetables like crisp broccoli, tender cauliflower, sweet red bell pepper, and carrots, this stir fry is coated in a savory, umami-rich sauce made with soy sauce, sesame oil, and optional oyster sauce for an extra punch. Infused with the aromatic flavors of garlic and ginger, this one-pan recipe comes together in just 25 minutes, making it an ideal option for meal prep or a wholesome side dish. Top it off with a sprinkle of sesame seeds for added texture and serve it alongside steamed rice or noodles for a satisfying vegetarian meal. This stir fry is a colorful, nutrient-packed dish you'll want to make on repeat!
Train Anywhere. No Excuses.
Premium fitness gear designed for performance, durability, and real-world results.
From home to gym to on-the-go
Recipe Information
Ingredients
- 2 cups Broccoli florets
- 2 cups Cauliflower florets
- 1 cup Carrot, julienned
- 1 medium Red bell pepper, sliced
- 3 cloves Garlic, minced
- 1 teaspoon Ginger, minced
- 3 tablespoons Soy sauce
- 2 tablespoons Oyster sauce (optional)
- 1 tablespoon Sesame oil
- 2 tablespoons Vegetable oil
- 3 tablespoons Water
- 1 teaspoon Cornstarch
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 teaspoon Sesame seeds (optional, for garnish)
Instructions
Prepare the vegetables by washing and cutting the broccoli and cauliflower into small, bite-sized florets. Julienne the carrot and slice the red bell pepper into thin strips.
In a small bowl, mix the soy sauce, oyster sauce (if using), sesame oil, water, and cornstarch. Stir until well combined and set aside.
Heat the vegetable oil in a large skillet or wok over medium-high heat.
Add the minced garlic and ginger to the skillet and stir-fry for 30 seconds, or until aromatic.
Add the broccoli and cauliflower florets to the skillet and stir-fry for 2-3 minutes.
Add the julienned carrot and sliced red bell pepper. Stir-fry for another 2-3 minutes, or until the vegetables are brightly colored and slightly tender but still crisp.
Pour the sauce mixture over the vegetables and toss to coat evenly.
Cook for another 1-2 minutes, stirring frequently, until the sauce thickens and coats the vegetables.
Season with salt and black pepper to taste.
Remove from heat and transfer the stir fry to a serving dish.
Garnish with sesame seeds if desired and serve immediately.
Nutrition Facts
Calories |
149 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.8 g | 14% | |
| Saturated Fat | 1.5 g | 7% | |
| Polyunsaturated Fat | 5.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 951 mg | 41% | |
| Total Carbohydrate | 12.2 g | 4% | |
| Dietary Fiber | 3.7 g | 13% | |
| Total Sugars | 4.6 g | ||
| Protein | 4.5 g | 9% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 59 mg | 5% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 345 mg | 7% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
