Colorful and mild stir fry of cauliflower and broccoli

Colorful and mild stir fry of cauliflower and broccoli

Cauliflower is a nutritious vegetable.

Cauliflower

According to Dr. Mercola’s web site cauliflower fights, cancer, boosts heart health, is anti-inflammatory, boosts brain health, supports detoxification and gives many digestive benefits.  It contains vitamin C, K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese.

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

Cauliflower

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.

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.

8. Add broccoli and fry for about 5 minutes. Fry it on high heat adding a little water when the saucepan gets dry.

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.

                                  

                              Recipe follows in detail with pictures.

                                            

Preparation time: 30 minutes
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

In a large saucepan heat the oil. When the oil is hot add mustard seeds and wait till it splutters. Then add onion, green chili,ginger and garlic and fry for about 5 minutes, stirring occasionally. Add  turmeric and cauliflower and fry for two minutes.

The vegetables are being fried in a wok

Add tomato, broth and fry for about 3 minutes. Add broccoli and fry for about 5 minutes. Fry it on high heat adding a little water when the saucepan gets dry.

Tomato added

 Add pepper and salt. Taste for seasoning and adjust.

Stir fry in final stage