vegetables

Stir-Fried Cauliflower and Broccoli

Name: Stir-Fried Cauliflower and Broccoli
Prep time: 10 min
Cook time: 8 min
Total time: 18 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 1 broccoli (about 14 oz); 1 small cauliflower (about 1 lb); 2 tbsp olive oil; 3 cloves garlic; 1 tbsp soy sauce; ½ tsp salt; ¼ tsp black pepper

Cauliflower and broccoli stir-fried hot and fast so they stay crisp, with garlic and soy sauce at the end. Good as a side or as a vegetarian main over rice.

⏱ 18 min🍽 4 servings 🌍 Mediterranean👩‍🍳 Afoona

⚖ Pareve 🥬 Vegetarian 🌱 Vegan

Versions:Original 🌾 Gluten-free

👨‍🍳 Method

1
Cut the cauliflower and broccoli into small, even florets.
KnifeCutting board
2
Heat the wok over high heat until very hot, then add the oil.
⚙ Pan-fryingStoveWok
💡A very hot wok and a few vegetables at a time: crowded vegetables release water and steam instead of charring, and lose their crunch.
3
Add the broccoli and cauliflower and stir-fry 5 minutes, stirring constantly.
Stove
4
Add the garlic and stir-fry 1 more minute, until fragrant.
Stove
💡The garlic and ginger go in last: in the heat of the wok they burn within seconds.
5
Add the soy sauce, salt and black pepper and stir until the vegetables are evenly coated.
6
Serve immediately.

133calories

6 gprotein

9 gcarbs

8 gfat

● protein 18%● carbs 29%● fat 53%

Per serving (241 g), of 4 servings

💡 Tips🧂 Ingredients in the steps⚙ Techniques and tools🍎 Nutrition🖼 Photo

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⚖ About the ingredients

Broccoli: measured in pieces: one ≈ 400 g · 34 kcal per 100 g · More about Broccoli →
Cauliflower: measured in pieces: one ≈ 588 g · 25 kcal per 100 g · More about Cauliflower →
Olive oil: measured in tbsp in this recipe: 1 tbsp = 14 g · 884 kcal per 100 g · More about Olive oil →
Garlic: measured in pieces: one ≈ 5 g · 149 kcal per 100 g · More about Garlic →
Soy sauce: measured in tbsp in this recipe: 1 tbsp = 18 g · 53 kcal per 100 g · More about Soy sauce →
Salt: measured in tsp in this recipe: 1 tsp = 6 g · 0 kcal per 100 g · More about Salt →
Black pepper: measured in tsp in this recipe: 1 tsp = 2.4 g · 251 kcal per 100 g · More about Black pepper →

🔧 Tools needed (4) · 🍳 One cooking vessel

Stove · 💡 Workaround, changes the dish: Portable hot plate (one weaker burner) · Camping gas stove (One burner, outdoors) · Electric pressure cooker (multicooker) (One pot, no real shallow frying)
Wok · Also works: Deep skillet (sauté pan) (Less heat on the sides; stir-fry in small batches)
Cutting board · Also works: Plate (Large plate, dulls the knife)
Knife · Also works: Food processor (Fast, less control over size) · Kitchen shears (For herbs/dough)

By the steps, as the recipe is built now: another version or addition can change the list.

🧩 Built from…

Vegetable Stir-Fry

Vegetable Stir-Fry · Wok Stir-Fry
Possible additions: onion · carrot · Broccoli · Cauliflower · Cabbage · Green beans · Eggplants · Eggplants salted and dried first (minutes) · Tofu · More oil after the tofu · Tofu marinated in the sauce (minutes) · Tofu pressed between paper towels (minutes) …

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