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Spiced Cauliflower Stir-Fry

by
S
Sophie

A delightful and flavorful vegetable dish featuring cauliflower and aromatic spices, perfect as a side or main course.

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Preparation time (min) 10 min
Cooking time (min) 20 min
Difficulty
Spiced Cauliflower Stir-Fry

Ingredients

4 servings
|
  • 1 whole
    Onion medium or Shallot
  • 1 head
    Cauliflower fresh or Broccoli
  • 1 tsp
    Curry powder mild or Garam masala
  • 2 whole
    Tomato ripe or Canned tomatoes
  • 1/2 tsp
    Salt or Sea salt
  • 1/2 cup
    Water
  • 2 tbsp
    Vegetable oil or Olive oil

Instructions

1

Heat the oil

Heat the oil in a frying pan over medium heat.

Ensure the oil is hot before adding the onions to achieve a nice caramelization.

Ingredients needed for this step

vegetable oil
2

Sauté the onions

Add the chopped onions to the pan and sauté until golden brown.

Stir frequently to prevent the onions from burning.

Ingredients needed for this step

onion
3

Add the curry powder

Stir in the curry powder and cook for 1 minute to release its aroma.

Cooking the spices briefly enhances their flavor.

Ingredients needed for this step

curry powder
4

Combine the vegetables

Add the cauliflower florets and diced tomatoes to the pan, mixing well.

Cut the cauliflower into even-sized florets for uniform cooking.

Ingredients needed for this step

cauliflower tomato
5

Simmer the vegetables

Pour in the water, cover the pan, and let it simmer until the cauliflower is tender.

Check occasionally to ensure the water hasn't evaporated completely.

Ingredients needed for this step

water
6

Season and finish

Season with salt, stir well, and cook until the liquid has evaporated.

Taste and adjust the seasoning if necessary.

Ingredients needed for this step

salt
7

Serve and enjoy

Serve the dish hot as a side or main course.

Garnish with fresh herbs like cilantro for added freshness.

Nutrition Facts (100g)

Calories 50 kcal
Fat 3.5 g
  • Saturated Fat: 0.5 g
Carbohydrates 6 g
Fiber 2 g
Sugar 2 g
Protein 1.5 g

Learn More About This Recipe

📝

About this Recipe

Discover the vibrant flavors of this Spiced Cauliflower Stir-Fry, a quick and healthy dish combining fresh vegetables and aromatic spices. Perfect for a vegan-friendly meal.
💪

Why This Recipe Is Good For You

This recipe is packed with nutritious vegetables and uses minimal oil, making it a healthy choice for those looking to enjoy a flavorful yet light dish. It's vegan-friendly and low in cholesterol, suitable for a variety of dietary preferences.
💡

Tips & Tricks

For an extra kick, you can add a pinch of chili flakes while frying the onions. Ensure the cauliflower is evenly coated with the spices for a consistent flavor.
🔄

Recipe Variations

You can add other vegetables like bell peppers or carrots to this recipe for added texture and flavor. Alternatively, try using broccoli instead of cauliflower for a different twist.
🗄️

Storage Instructions

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan to retain the texture and flavor.
📚

Recipe History

This recipe is inspired by traditional African vegetable dishes, known for their use of fresh produce and aromatic spices. It's a modern take on a classic preparation.
🥗

Nutritional Information

This dish is rich in vitamins and minerals from the cauliflower and tomatoes, providing a healthy dose of fiber and antioxidants.
🍽️

Pairing Suggestions

Pair this dish with steamed rice or flatbread for a complete meal. It also complements grilled proteins for a balanced plate.

Tags

healthy vegetarian quick easy budget-friendly

Recipe Categories

Cuisine

indian other

Meal Type

lunch dinner other

Course

main course side dish

Cooking Methods

sautéing sautéing

Occasions

everyday weeknight dinner family gathering

Dietary Restrictions

vegan low-sugar low-carb vegetarian pescatarian paleo halal kosher macrobiotic

Seasons

all-season

Difficulty

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