Heart-Healthy Cauliflower Stir Fry

Brighten up your dinner table with this quick and flavorful Heart-Healthy Cauliflower Stir Fry, a vibrant dish packed with nutrient-rich vegetables and bold flavors. Perfect for those looking to enjoy a low-fat, plant-based meal, this stir fry features tender cauliflower and broccoli florets, crunchy bell peppers and carrots, and aromatic garlic and ginger, all brought together with a light, umami-rich sauce of low-sodium soy sauce and rice vinegar. Topped with sesame seeds, a hint of crushed red pepper for a subtle kick, and fresh cilantro for a burst of freshness, this 30-minute recipe is as easy to prepare as it is delicious. Whether served as a wholesome main or a colorful side, this satisfying dish is a go-to for mindful eating without sacrificing flavor.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

Heat a large non-stick skillet or wok over medium-high heat and add the olive oil.

Step 3

Once the oil is hot, add the garlic and ginger. Stir-fry for about 30 seconds until fragrant.

Step 4

Add the sliced onion, red bell pepper, and carrot to the skillet. Stir-fry for 3-4 minutes until the vegetables start to soften.

Step 5

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.

Step 6

Pour in the low-sodium soy sauce and rice vinegar, stirring to coat the vegetables thoroughly.

Step 7

Sprinkle in the sesame seeds and crushed red pepper flakes, and toss everything together for another minute.

Step 8

Remove the skillet from the heat and garnish with freshly chopped cilantro before serving.

Step 9

Serve immediately, enjoy this dish on its own or as a side dish to your favorite protein.

Nutrition Facts

Serving size	(1109.8g)

Amount per serving	% Daily Value*
Calories	618.0

Total Fat 32.5g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat 4.0g
Cholesterol 0mg	0%
Sodium 1772.3mg	0%
Total Carbohydrate 66.6g	0%
Dietary Fiber 22.4g	0%
Total Sugars 25.2g
Protein 27.5g	0%

Vitamin D 0IU	0%
Calcium 283.6mg	0%
Iron 7.2mg	0%
Potassium 2212.2mg	0%

*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.

Source of Calories

Fat: 43.7%

Protein: 16.4%

Carbs: 39.8%