Cauliflower Stir Fry
Bursting with vibrant colors and bold flavors, this quick and easy Cauliflower Stir Fry is the perfect healthy weeknight meal! Featuring crisp-tender cauliflower florets, sweet bell peppers, crunchy snap peas, and julienned carrots, this recipe delivers a medley of textures and nutrients in every bite. Infused with the aromatic punch of garlic, ginger, and sesame oil, and lightly seasoned with soy sauce and a touch of heat from red pepper flakes, this stir fry is a deliciously satisfying dish that's ready in just 25 minutes. Garnished with green onions and sesame seeds, it's a versatile recipe that pairs beautifully with rice or noodles or shines all on its own as a veggie-packed main course. Ideal for vegetarian and vegan diets, this dish is a must-try for anyone seeking a flavorful, fuss-free meal. Keywords: Cauliflower Stir Fry, healthy stir fry recipe, quick and easy vegetarian dinner, vegan cauliflower recipe, gluten-free stir fry.
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Recipe Information
Ingredients
- 4 cups Cauliflower florets
- 1 large Bell pepper, sliced
- 1 medium Carrot, julienned
- 1 cup Snap peas
- 3 cloves Garlic, minced
- 1 tablespoon Ginger, minced
- 3 tablespoons Soy sauce
- 1 tablespoon Sesame oil
- 2 tablespoons Vegetable oil
- 2 stalks Green onions, sliced
- 0.5 teaspoon Red pepper flakes
- 1 tablespoon Sesame seeds
Instructions
Wash and prepare all vegetables. Cut the cauliflower into small florets, slice the bell pepper, julienne the carrot, and have the snap peas ready.
Heat the vegetable oil in a large wok or skillet over medium-high heat.
Add the minced garlic and ginger to the hot oil and stir-fry for about 30 seconds until fragrant.
Add the cauliflower florets to the wok and stir-fry for about 3-4 minutes until they start to soften.
Add the sliced bell pepper, julienned carrots, and snap peas to the wok. Continue stir-frying for another 2-3 minutes, ensuring all the vegetables are evenly cooked yet crisp.
Pour the soy sauce and sesame oil over the vegetable mixture, stirring well to coat all the vegetables.
Sprinkle the red pepper flakes for a bit of heat (optional) and mix well.
Add the sliced green onions to the wok, stirring for an additional minute.
Transfer the stir fry to a serving dish and sprinkle with sesame seeds.
Serve hot as a standalone dish or pair it with rice or noodles.
Nutrition Facts
Calories |
707 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.7 g | 60% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 24.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1916 mg | 83% | |
| Total Carbohydrate | 59.1 g | 21% | |
| Dietary Fiber | 20.3 g | 72% | |
| Total Sugars | 24.9 g | ||
| Protein | 21.6 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 266 mg | 20% | |
| Iron | 7.9 mg | 44% | |
| Potassium | 2174 mg | 46% | |
*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.
