Heart-Healthy Stir-Fried Cauliflower
Delight in the vibrant flavors of this Heart-Healthy Stir-Fried Cauliflower recipe, a nutritious and quick dish that's perfect for busy weeknights. Packed with crisp cauliflower florets, tender red bell peppers, and julienned carrots, this recipe is elevated with the aromatic duo of garlic and fresh ginger. A light drizzle of low-sodium soy sauce creates a savory glaze while chopped green onions and sesame seeds add a delightful crunch. With olive oil as the cooking base, this dish is heart-conscious without compromising on bold flavor. Ready in just 25 minutes, it can be served as a wholesome vegetarian entrée or a colorful side dish. Versatile, fresh, and loaded with vitamins, this recipe is ideal for those seeking healthy yet satisfying meals.
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Recipe Information
Ingredients
- 1 medium head (about 4 cups florets) Cauliflower
- 1 tablespoon Olive oil
- 3 cloves, minced Garlic
- 2 tablespoons Low-sodium soy sauce
- 1 medium, sliced thinly Red bell pepper
- 1 medium, julienned Carrot
- 1 teaspoon, grated Fresh ginger
- 2 stalks, chopped Green onions
- 1 teaspoon, for garnish Sesame seeds
- 2 tablespoons, chopped (optional) Fresh parsley or cilantro
Instructions
1. Wash the cauliflower and cut it into small florets, about bite-sized pieces.
2. Heat a large non-stick skillet or wok over medium heat and add the olive oil.
3. Once the oil is hot, add the minced garlic and grated ginger. Stir-fry for about 30 seconds until fragrant.
4. Add the cauliflower florets, sliced red bell pepper, and julienned carrot to the skillet. Stir-fry for 5–7 minutes, stirring frequently, until the vegetables are tender-crisp.
5. Drizzle the low-sodium soy sauce over the vegetables and toss to coat evenly.
6. Cook for an additional 2–3 minutes, allowing the soy sauce to caramelize slightly for added flavor.
7. Remove the skillet from heat and sprinkle the chopped green onions and sesame seeds over the stir-fry.
8. Garnish with fresh parsley or cilantro if desired. Serve immediately as a light main dish or a side dish.
Nutrition Facts
Calories |
403 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.0 g | 23% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 2.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1964 mg | 85% | |
| Total Carbohydrate | 50.7 g | 18% | |
| Dietary Fiber | 18.4 g | 66% | |
| Total Sugars | 19.0 g | ||
| Protein | 19.5 g | 39% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 209 mg | 16% | |
| Iron | 5.5 mg | 31% | |
| Potassium | 2420 mg | 52% | |
*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.
