Cauliflower and Carrot Stir Fry
A quick, colorful, and nutritious one-pot stir fry featuring cauliflower, carrots, and peas, lightly spiced and cooked in coconut oil. Ready in just 25 minutes, this vegan side dish is fiber-rich, low in saturated fat, and perfect to serve alongside rice, noodles, or flatbreads for a wholesome, everyday meal.
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.
