This vibrant one-pot Cauliflower Stir Fry is a quick, wholesome, and satisfying side dish perfect for busy weeknights.
Packed with fiber-rich cauliflower, carrots, and peas, it offers plant-based protein, essential vitamins, and healthy fats from coconut oil while remaining low in saturated fat.
Ready in under 25 minutes, this easy, colorful stir fry is ideal for everyday cooking, meal prep, or pairing with rice or flatbreads.
Cauliflower and Carrot Stir Fry
Equipment
- 1 Non-stick frying pan (e.g., Fissler evital® comfort)
- 1 Knife and chopping board
- 1 measuring cup and spoons
- 1 Lid for pan
Ingredients
- 3 cups cauliflower florets
- ½ cup chopped carrots approx. 2 medium
- ½ cup peas
- 1- inch piece ginger chopped
- 2 cloves garlic minced
- ½ cup red onion chopped
- 1 medium tomato finely chopped
- ½ teaspoon black pepper ¼ tsp for mild taste
- ½ teaspoon paprika or Kashmiri chili powder
- ½ teaspoon cumin powder
- ¾ teaspoon salt or to taste
- 2 tablespoons coconut oil
- 3 tablespoons water
- ½ lemon juiced
- Optional: chopped green onion for garnish
Instructions
- Prepare the Vegetables: Begin by washing all your vegetables thoroughly. Chop the cauliflower into small, bite-sized florets to ensure even cooking. Peel and dice the carrots into pieces similar in size to the cauliflower so they cook uniformly. Finely chop the red onion, tomato, and ginger, and mince the garlic cloves. Arrange all the ingredients in separate bowls for easy access during cooking.
- Heat the Coconut Oil: Place a non-stick frying pan over medium heat and add 2 tablespoons of coconut oil. Let it melt completely. Coconut oil adds a subtle nutty flavor and helps prevent sticking. Make sure the oil is hot but not smoking before adding aromatics.
- Sauté Aromatics: Add the chopped red onion, minced garlic, and chopped ginger to the pan. Stir constantly for 1–2 minutes until the onion becomes translucent and the mixture releases a fragrant aroma. This step builds the flavorful base for the stir fry.
- Add Spices and Tomato: Incorporate the finely chopped tomato along with ½ teaspoon black pepper (or ¼ teaspoon for a milder taste), ½ teaspoon paprika or Kashmiri chili powder, ½ teaspoon cumin powder, and ¾ teaspoon salt. Mix well to coat the aromatics evenly with the spices. Cook for an additional 2 minutes so the tomato softens and the spices bloom, enhancing the overall flavor.
- Incorporate Cauliflower and Carrots: Add the cauliflower florets and chopped carrots to the pan. Pour in 3 tablespoons of water to create gentle steam, which cooks the vegetables evenly while keeping them crisp-tender. Stir well to coat the vegetables with the spiced mixture.
- Cover and Cook: Cover the pan with a lid and reduce the heat to medium-low. Let the vegetables cook for approximately 10 minutes, stirring occasionally to prevent sticking. Check the cauliflower by piercing it with a fork—it should be tender but firm enough to hold its shape.
- Add Peas: Once the cauliflower and carrots are almost cooked, fold in the peas gently. Cook for an additional 2–3 minutes. The peas add sweetness and a vibrant green color, complementing the other vegetables perfectly.
- Finish with Lemon Juice: Turn off the heat and immediately squeeze the juice of half a lemon over the stir fry. Stir gently to combine. Lemon juice brightens the flavors and balances the richness of the coconut oil.
- Garnish and Serve: Optionally, sprinkle chopped green onions over the top for freshness and a slight crunch. Serve hot as a side dish with rice, flatbreads, or your favorite grains. This dish also reheats well, making it ideal for meal prep or a quick weekday dinner.
Notes
- This stir fry is fully vegan, naturally gluten-free, and packed with fiber, making it a healthy addition to any meal.
- Using coconut oil adds a subtle nuttiness and healthy fats while keeping the dish light.
- Adjust the spice levels according to your taste; mild paprika works well if you prefer less heat.
- Chopping vegetables into uniform sizes ensures even cooking and helps retain their texture.
- For a more colorful presentation, you can add bell peppers, zucchini, or baby corn.
- This recipe reheats well, making it suitable for meal prep or busy weeknight dinners.
Chef’s Secrets For Perfect Stir Fry
The secret to a perfectly textured stir fry lies in the timing and preparation.
Always chop your vegetables uniformly to ensure even cooking—this prevents some pieces from becoming mushy while others stay undercooked.
Don’t overcrowd the pan; a single layer allows vegetables to cook evenly while retaining a slight crunch.
Using coconut oil not only enhances flavor but helps your vegetables brown lightly without sticking.
For an extra layer of flavor, bloom the spices in oil for a minute before adding vegetables—this releases essential oils and intensifies the taste.
Finally, add lemon juice at the very end to brighten the dish without diminishing the coconut oil’s natural richness.
Serving Suggestions For This Dish
This cauliflower stir fry is versatile and pairs well with a variety of sides.
Serve it with steamed basmati rice or quinoa for a wholesome main course.
For a lighter option, enjoy it alongside whole-grain flatbreads or chapati.
It also makes a perfect side dish for curries, dals, or grilled tofu.
Garnish with fresh herbs like cilantro or green onions for added freshness.
A dollop of yogurt or a sprinkle of toasted sesame seeds can also enhance both texture and flavor, creating a more visually appealing and satisfying meal.
Storage Tips For Best Freshness
To store, allow the stir fry to cool completely, then transfer it to an airtight container.
It will stay fresh in the refrigerator for up to 3–4 days.
Reheat gently on a stovetop with a splash of water or in a microwave to maintain the texture and avoid drying out the vegetables.
For longer storage, you can freeze the stir fry for up to 2 months.
When freezing, portion into single-serving containers for convenient meal prep.
Avoid adding lemon juice before freezing; add it fresh after reheating to preserve the bright flavor.
Frequently Asked Questions
1. Can I use frozen vegetables instead of fresh?
Yes! Frozen cauliflower, carrots, and peas work well for this stir fry. Reduce the initial cooking water slightly, as frozen vegetables release moisture while cooking.
2. Can I make this stir fry spicier?
Absolutely! Increase the amount of paprika or add a pinch of chili flakes or cayenne pepper to give it extra heat without overpowering the natural vegetable flavors.
3. Is this recipe suitable for meal prep?
Yes. This stir fry keeps well for up to 3–4 days in the refrigerator. Portion it into containers for easy lunches or dinners throughout the week.
4. Can I substitute coconut oil with another oil?
You can use olive oil, avocado oil, or sunflower oil. However, coconut oil gives a subtle nutty flavor that complements the cauliflower and spices beautifully.
5. How do I keep the vegetables crisp?
Avoid overcooking and maintain medium to medium-low heat once the lid is on.
Stir occasionally, and remove from heat as soon as the cauliflower is tender but firm. This ensures the vegetables stay bright, fresh, and slightly crisp.
