Heart-Healthy Cauliflower Stir Fry
Elevate your healthy eating routine with this vibrant and flavorful Heart-Healthy Cauliflower Stir Fry! Packed with nutrient-rich vegetables like tender cauliflower, broccoli, crisp carrots, and sweet red bell peppers, this dish is a powerhouse of vitamins and antioxidants. Fresh garlic, grated ginger, and a hint of crushed red pepper flakes create a bold stir-fry base, while low-sodium soy sauce and rice vinegar add depth without compromising heart health. Finished with a sprinkle of sesame seeds and a pop of fresh cilantro, this quick and easy stir fry is perfect as a standalone dish or a colorful side. Ready in just 30 minutes, this recipe is ideal for busy weeknights and supports a balanced, heart-conscious lifestyle.
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Recipe Information
Ingredients
- 500 grams Cauliflower florets
- 200 grams Broccoli florets
- 1 medium Red bell pepper, sliced
- 1 large Carrot, sliced
- 1 medium Red onion, sliced
- 3 cloves Garlic, minced
- 1 inch piece Fresh ginger, grated
- 2 tablespoons Olive oil
- 3 tablespoons Low-sodium soy sauce
- 1 tablespoon Rice vinegar
- 2 teaspoons Sesame seeds
- 2 tablespoons Chopped fresh cilantro
- 0.5 teaspoon Crushed red pepper flakes
Instructions
Start by preparing the vegetables: separate the cauliflower and broccoli into small florets, slice the bell pepper and carrot into thin strips, and slice the red onion. Mince the garlic and grate the ginger.
Heat a large non-stick skillet or wok over medium-high heat and add the olive oil.
Once the oil is hot, add the garlic and ginger. Stir-fry for about 30 seconds until fragrant.
Add the sliced onion, red bell pepper, and carrot to the skillet. Stir-fry for 3-4 minutes until the vegetables start to soften.
Add the cauliflower and broccoli florets to the skillet. Continue to stir-fry for another 5-6 minutes or until the cauliflower is tender but still crisp.
Pour in the low-sodium soy sauce and rice vinegar, stirring to coat the vegetables thoroughly.
Sprinkle in the sesame seeds and crushed red pepper flakes, and toss everything together for another minute.
Remove the skillet from the heat and garnish with freshly chopped cilantro before serving.
Serve immediately, enjoy this dish on its own or as a side dish to your favorite protein.
Nutrition Facts
Calories |
618 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.5 g | 42% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1772 mg | 77% | |
| Total Carbohydrate | 66.6 g | 24% | |
| Dietary Fiber | 22.4 g | 80% | |
| Total Sugars | 25.2 g | ||
| Protein | 27.5 g | 55% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 284 mg | 22% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 2212 mg | 47% | |
*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.
