Saturday, June 15, 2024
Garden Fresh Recipes

Broccoli and cauliflower stir fry

Broccoli and cauliflower stir fry recipe, a great dish for lunch or dinner that is high in vitamins A, C and K and are full of fibre.


4 sun dried tomatoes, chopped

4 cups cauliflower florets

4 cups broccoli florets

3 large carrots, sliced 1/8th inch

1 red or yellow bell pepper, sliced

4 tbsp low salt soya sauce

3 tbsp rice wine vinegar

3 tbsp brown sugar

3 tsp dark sesame oil

¼ tsp red pepper flakes (or to taste)

3 cloves garlic, minced

2 tbsp minced ginger root

2 tbsp vegetable oil

Broccoli and cauliflower stir fry

Mix soya sauce, vinegar, sugar, sesame oil and red pepper together. Heat vegetable oil on medium high heat till hot then add garlic and ginger for 30 seconds. Add carrots, stir fry for 2 minutes. Add cauliflower and bell pepper and stir fry for two minutes. Add broccoli, sun dried tomatoes  for one minute more. Finally, add the soya sauce and vinegar mixture and heat.

Variations: Chicken or pork can be added. Raw meat should be stir-fired first, then set aside while vegetables are prepared. Add meat at the end. Serve with penne or rice.

For more information about broccoli and cauliflower, click here.