Heart-Healthy Stir-Fried Cauliflower
Savor the delightful blend of flavor and nutrition with this Heart-Healthy Stir-Fried Cauliflower recipe, a quick and wholesome dish that brings vibrant vegetables to life. In just 25 minutes, transform cauliflower florets, crisp red bell peppers, and julienned carrots into a tender-crisp medley, enhanced by the bold, aromatic duo of garlic and fresh ginger. A splash of low-sodium soy sauce ties it all together, creating a savory glaze that’s packed with umami flavor without the guilt. Garnished with sesame seeds and fresh herbs, this easy stir-fry is perfect as a light main course or a colorful, nutrient-rich side dish. Whether you're meal prepping for the week or whipping up a quick dinner, this recipe is a healthy, delicious choice you'll come back to again and again!
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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
Directions
Step 1
1. Wash the cauliflower and cut it into small florets, about bite-sized pieces.
Step 2
2. Heat a large non-stick skillet or wok over medium heat and add the olive oil.
Step 3
3. Once the oil is hot, add the minced garlic and grated ginger. Stir-fry for about 30 seconds until fragrant.
Step 4
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.
Step 5
5. Drizzle the low-sodium soy sauce over the vegetables and toss to coat evenly.
Step 6
6. Cook for an additional 2–3 minutes, allowing the soy sauce to caramelize slightly for added flavor.
Step 7
7. Remove the skillet from heat and sprinkle the chopped green onions and sesame seeds over the stir-fry.
Step 8
8. Garnish with fresh parsley or cilantro if desired. Serve immediately as a light main dish or a side dish.
Nutrition Facts
| Serving size | (871.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 403.0 |
| Total Fat 18.0g | 0% |
| Saturated Fat 3.4g | 0% |
| Polyunsaturated Fat 2.2g | |
| Cholesterol 0mg | 0% |
| Sodium 1964.1mg | 0% |
| Total Carbohydrate 50.7g | 0% |
| Dietary Fiber 18.4g | 0% |
| Total Sugars 19.0g | |
| Protein 19.5g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 208.8mg | 0% |
| Iron 5.5mg | 0% |
| Potassium 2420.5mg | 0% |
Source of Calories