Colorful and mild stir fry of cauliflower and broccoli |
Cauliflower is a nutritious vegetable.
Cauliflower |
Nutritious value of cauliflower is found in USDA database.
Health benefits of broccoli is found in my post ‘Broccoli stir-fry
Cauliflower with broccoli stir-fry
Today I am going to make a vegetable stir-fry using cauliflower and broccoli. I am adding tomato, green, red orange and yellow bell peppers to give a beautiful and rich color to the dish. This is a very healthy vegetarian food full of nutrition.
Recipe summary
For
Colorful and mild stir fry of cauliflower and broccoli
Preparation time: 30 minutes
Cooking time: 20 minutes
Serves: 6
1. Cut 150 grams cauliflower and 150 grams broccoli into small florets
2. Slice 2 tomatoes coarsely
3. Cut 1 red, yellow, orange and green bell pepper (capsicum), ½ inch pieces
4. In a large saucepan heat 3 table spoon oil. When the oil is hot add 1/4 tsp mustard seeds and wait till it splutters.
5. Add 1 onion chopped coarsely, 1 green chili chopped, 5 grams ginger cut fine and 3 cloves garlic cut small and fry for about 5 minutes, stirring occasionally.
6. Add ½ tsp turmeric and cauliflower and fry for two minutes.
7. Add tomato, ½ cup vegetable broth and fry for about 3 minutes.
8. Add broccoli and fry for about 5 minutes. Fry it on high heat adding a little water when the saucepan gets dry.
9. Add ½ tsp pepper and 1 tsp salt. Taste for seasoning and adjust.
The stir-fry is ready. If you don't overcook it will be a crunchy dish.
Colorful and mild stir fry of cauliflower and broccoli is ready.
Recipe follows in detail with pictures.For
Colorful and mild stir fry of cauliflower and broccoli
Preparation time: 30 minutes
Cooking time: 20 minutes
Serves: 6
Cauliflower |
2. Slice 2 tomatoes coarsely
3. Cut 1 red, yellow, orange and green bell pepper (capsicum), ½ inch pieces
4. In a large saucepan heat 3 table spoon oil. When the oil is hot add 1/4 tsp mustard seeds and wait till it splutters.
Ingredients |
5. Add 1 onion chopped coarsely, 1 green chili chopped, 5 grams ginger cut fine and 3 cloves garlic cut small and fry for about 5 minutes, stirring occasionally.
6. Add ½ tsp turmeric and cauliflower and fry for two minutes.
7. Add tomato, ½ cup vegetable broth and fry for about 3 minutes.
Colorful and mild stir fry of cauliflower and broccoli |
9. Add ½ tsp pepper and 1 tsp salt. Taste for seasoning and adjust.
The stir-fry is ready. If you don't overcook it will be a crunchy dish.
Colorful and mild stir fry of cauliflower and broccoli is ready.
Cooking time: 20 minutes
Serves: 6
Cauliflower sliced into small florets |
Ingredients
Main
150 grams cauliflower cut into small florets
150 grams broccoli sliced into small florets
Others
2 tomatoes sliced coarsely
1 red bell pepper (capsicum) chopped into ½ inch pieces
1 small yellow bell pepper chopped into ½ inch pieces
1 small orange pepper chopped into 1/2 inch pieces
1 green bell pepper chopped into ½ inch pieces
½ cup vegetable broth
1 onion chopped coarsely
1 green chili chopped
3 cloves garlic
5 grams ginger
1 teaspoon salt
3 table spoon vegetable oil of your choice.
Spices
½ teaspoon pepper
1/2 tea spoon turmeric
1/4 teaspoon mustard seeds
Ingredients for Colorful and mild stir fry of cauliflower and broccoli |
Method
Onion and chili is frying in a wok |
The vegetables are being fried in a wok |
Tomato added |
Stir fry in final stage |
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