Savory Broccoli and Cauliflower Stir-Fry
Indulge in this vibrant and nutritious stir-fry loaded with fresh broccoli and cauliflower, complemented by the sweet crunch of carrots and the zesty aroma of garlic and ginger. This dish not only bursts with flavors but is also a powerhouse of vitamins and minerals. Quick to prepare, it's perfect for a healthy weeknight dinner or a satisfying lunch the next day. Serve it over fluffy rice to soak up all the delicious sauce, making every bite a delightful experience. With a minimal calorie count and a wealth of health benefits, this dish is everything you want in a meal!
N/A
Servings
60
Calories
11
Ingredients
Ingredients
Broccoli florets
3 (Cut into smaller pieces)
Cauliflower
1 head (Cut into smaller pieces)
Carrot
1 (Sliced)
Garlic
1 tablespoon (Minced)
Gingerroot
1 tablespoon (Minced)
Green onion
1/4 cup (Sliced)
Oyster sauce
3 tablespoons
Hoisin sauce
1 tablespoon
Soy sauce
1 tablespoon
Red pepper flakes
1/4 teaspoon
Salt
to taste
Instructions
1
Begin by cutting the broccoli into bite-sized florets and breaking the cauliflower into smaller pieces.
2
Bring a large pot of water to a rapid boil and add the broccoli and cauliflower. Blanch them for about 2-3 minutes until they're vibrant green and slightly tender.
3
Remove the vegetables from the pot, drain them well, and immediately rinse under cold water to stop the cooking process. Set aside.
4
In the same wok, heat 1-2 tablespoons of oil over high heat. Add the minced ginger, garlic, sliced carrots, and green onions. Stir-fry until the garlic turns golden brown, being careful not to let it burn.
5
Introduce the blanched broccoli and cauliflower back into the wok. Toss them gently to combine thoroughly with the aromatic mix.
6
Pour in the oyster sauce, hoisin sauce, soy sauce, and sprinkle with red pepper flakes. Stir well to coat all the vegetables in the sauce.
7
Allow the stir-fry to simmer for another 3-5 minutes, letting the flavors meld together.
8
Serve the stir-fry immediately, ideally over a bed of rice for an extra satisfying meal!
Nutrition Information
8g
Carbs
2g
Protein
2g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the Savory Broccoli and Cauliflower Stir-Fry?
It is a vibrant, nutritious dish featuring fresh broccoli and cauliflower, sweet carrots, and a zesty blend of garlic and ginger in a savory sauce.
How many calories are in a serving of this stir-fry?
Each serving contains approximately 60 calories.
Is this recipe vegan-friendly?
While the tags suggest it can be vegan, traditional oyster sauce is made from mollusks. To make it strictly vegan, substitute with a mushroom-based vegetarian oyster sauce.
How long should I blanch the broccoli and cauliflower?
Blanch the vegetables in boiling water for about 2-3 minutes until they are vibrant green and slightly tender.
Why do I need to rinse the vegetables in cold water after blanching?
Rinsing under cold water immediately stops the cooking process, ensuring the vegetables retain their bright color and crisp texture.
What are the main aromatics used in this recipe?
The main aromatics are minced garlic, minced gingerroot, and sliced green onions.
What sauces are required for the stir-fry glaze?
The glaze is made from a combination of oyster sauce, hoisin sauce, and soy sauce.
How much fiber is in this dish?
This stir-fry provides 2 grams of fiber per serving.
Can I make this dish spicy?
Yes, the recipe includes 1/4 teaspoon of red pepper flakes, but you can increase this amount if you prefer more heat.
What is the best way to serve this stir-fry?
It is best served immediately over a bed of fluffy rice to soak up the delicious savory sauce.
How do I prepare the carrots for this recipe?
The carrots should be peeled and sliced before being added to the stir-fry.
How much protein does this dish contain?
There are 2 grams of protein per serving in this vegetable stir-fry.
What heat setting should I use for the stir-fry?
Use high heat when heating the oil and stir-frying the aromatics and vegetables to ensure a quick cook and golden brown garlic.
How many carbohydrates are in a serving?
There are 8 grams of carbohydrates per serving.
How long does the final simmering process take?
After adding the sauces, let the stir-fry simmer for another 3-5 minutes to allow the flavors to meld.
Is this a good recipe for meal prep?
Yes, it is tagged as a meal prep friendly dish and makes for a satisfying lunch the next day.
Can I use frozen broccoli and cauliflower?
While fresh is recommended for the best texture, you can use frozen; however, you may want to skip or shorten the blanching step as frozen vegetables are already partially cooked.
What if I don't have gingerroot?
If fresh gingerroot is unavailable, you can use a small amount of ground ginger, though the flavor profile will be slightly different.
Is there salt in this recipe?
Yes, salt is added to taste, though the soy and oyster sauces provide a significant amount of sodium already.
What type of cauliflower is needed?
The recipe calls for one head of cauliflower, broken into smaller, bite-sized pieces.
How much garlic should I mince?
You should use approximately 1 tablespoon of minced garlic.
Can I add meat to this stir-fry?
Absolutely. You can add sliced chicken, beef, or shrimp. Cook the protein fully before adding the vegetables back into the wok.
What is the preparation for the green onions?
The green onions should be sliced; you will need about 1/4 cup.
Does this recipe contain any fat?
The recipe uses 1-2 tablespoons of oil for stir-frying, though specific fat grams per serving are not listed in the nutrition data provided.
Is this dish considered a quick meal?
Yes, it is categorized as a quick meal, perfect for busy weeknights.
What kind of cuisine is this?
This dish is classified as Asian cuisine due to the use of soy sauce, ginger, garlic, and stir-fry techniques.
How many total ingredients are used?
The recipe utilizes 11 specific ingredients.
Can I substitute hoisin sauce?
If you don't have hoisin, you can use a mix of soy sauce and a bit of honey or brown sugar with a drop of sesame oil as a substitute.
How do I prevent the garlic from burning?
Stir-fry the garlic constantly and only until it turns golden brown, then immediately add the other ingredients to lower the temperature in the wok.
Is the broccoli used whole?
No, the broccoli should be cut into bite-sized florets for even cooking and easier eating.