Easy One Pot Cauliflower Stir Fry

Delicious Easy one pot Cauliflower  stir fry  with  carrot and peas and touch of  spices nutty coconut oil. Excellent vegan side dish which is ready in less than 20 minutes.

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This cauliflower carrot and peas stir fry is one of the simple and easy stir fry’s that you can make with a few ingredients. It is great as an excellent side dish  that can goes well with bowl of rice or any flat bread.

Cauliflower is one  of the vegetables  that you can add to anything as it has bland taste/ neutral flavor however when it meets with little spice or any other vegetable it can shine well in the dish.

That is why it has been used even for pizza base in grain free cooking, as well in curries and flat bread.

Cauliflower is an excellent source of vitamins, fiber ( rich in fiber ) water and antioxidants.

It has been found that cooking cauliflower using   steam treatments (blanching and cooking), stir-frying, and microwaving caused slight losses, and they result in the greatest retention of nutrients and phytochemicals.

How to make Cauliflower tastier?

Cauliflower is very versatile and can  pair with almost everything thanks to its neutral flavor. You can mix them with produces like apples, asparagus, bell pepper, bok choy, broccoli, Brussels sprouts, carrots, celery, citrus, corn, garlic, lime, lemon, kale, mango, mushrooms, olives, onions, peas, potatoes, pumpkin, sweet potatoes, spinach, squash, and tomatoes

Cauliflower can shine with herbs like  basil, bay leaf, cardamom, chervil, chives, cilantro, cinnamon, coriander, cumin, dill, garam masala, ginger, marjoram, mint, mustard, nutmeg, oregano, paprika, parsley, saffron, tarragon, thyme, and turmeric.

They also go well with yogurt, cream, milk, coconut milk and cheeses like  blue cheese, cheddar feta ,Gruyere  and Parmesan cheese, browned butter, and butter

It also goes well with  beef, anchovies, pork, tofu, chickpeas, grains, pine nuts, walnuts, seeds, rice, almonds, tahini, and wine.

No matter what your favorite veggies or  herb,  just add it to cauliflower it will make delicious dish.

How to make this Easy one pot Cauliflower  stir fry ?

This stir fry is inspired form Gobi matter curry however it is with just 3 spices.

Cauliflower: Wash and clean half head of cauliflower around 3 cups of florets

Carrot: Peel and chopped into cubes You can cut it into round too. But Cubed ones are better

Onion: I used red onion  you can add any onion, main idea to get a caramelized sweetness from it .

Garlic and ginger : Add extra flavor and goodness

Green Peas: I used frozen peas  there is no need to thawing it.

Tomato: This gives slight tanginess taste along with lemon juice in this recipe. You can use  1 teaspoon tomato paste instead of a fresh tomato if you want.

Spices : I used pepper, paprika and cumin. Cumin adds zing to the dish do not miss it.

Coconut oil : Adds nutty aroma to the dish you can skip it if you do not like to use your favorite oil like olive or avocado oil.

Salt : Adds flavor to stir fry.

Green onion. For garnishing this stir fry.

Equipment

I have used levital® comfort Non-Stick Frying Pan  from Fissler for making this Cauliflower Carrot peas stir fry.  Excellent frying pan which is a high-performing nonstick pan for healthier frying and sautéing.

Points to remember while making the cauliflower carrots peas stir fry?

Make sure to cook  both cauliflower and carrot with lid closed so that  it will cook in steam and also retain its texture.

You need to keep the texture of veggies with bite so do not overcook them. Peas should be added at the end.

I did not add soy sauce /tamari  if you want you can add that then adjust salt amount.  

You can add either lemon or lime juice. If you do not have fresh lemon or lime add splash of apple cider vinegar if you want.

You can serve this Easy one pot Cauliflower  stir fry with rice or any flat bread. You can make rice bowl with it adding some avocado , lime wedge.

If you want you can add green, red, yellow, or orange bell pepper. If you are planning to add that add it during the peas as they do not need much time to cook.

More cauliflower recipes

1)  Cauliflower Tomato Masala

 2) Cajun spiced  roasted Cauliflower

3) Gobi matter curry/ Cauliflower peas curry

4)  Cauliflower and potato curry

5) Cauliflower potato fenugreek leaves curry

If you try this recipe,  please tag me in Instagram @nidhinikhil or Facebook @zestysouthindiankitchen.I would love to see your creation.

Print Recipe

5 from 23 votes

Easy one pot Cauliflower stir fry

Delicious Easy one pot Cauliflower  stir fry  with  carrot and peas and touch of  spices nutty coconut oil. Excellent vegan sidedish which is ready in less than 20 minutes.

Prep Time5 minutes mins

Cook Time20 minutes mins

Total Time25 minutes mins

Course: Side Dish

Cuisine: American

Keyword: Cauliflower Stir Fry recipes, Stir fry recipes

Servings: 4

Calories: 120kcal

Author: Swathi (Ambujom Saraswathy)

Equipment

• Fissler evital®comfort Non-Stick Frying Pan

Ingredients

• 3 cups cauliflower florets
• ½ cup carrot chopped (around 2 medium)
• ½ cup peas
• 1 inch ginger chopped
• 2 cloves garlic
• ½ cup red onion chopped
• 1 to tomato chopped finely
• ½ teaspoon pepper if you want mild taste go for ¼ tsp
• ½ teaspoon paprika/ Kashmiri chili powder
• ½ teaspoon cumin
• ¾ teaspoon salt or to taste
• 2 tablespoon coconut oil
• 3 tablespoon water
• Half of lemon juice

Instructions

• Heat 2 tablespoon coconut oil in Non stick frying pan ( I used levital® comfort Non-Stick Frying Pan) and add onion, ginger garlic and cook for 1-2 minutes
• As onion starts to change the color, add tomato, pepper, paprika/ Kashmiri chili powder, cumin and salt and cook for another 2 minutes.
• Then add cauliflower, carrot and 3 tablespoon water and mix everything well. Then cover with lid and cook for another 10 minutes or veggies gets cooked at the same retain its shape and texture.
• Then add peas and mix well and cook for another 2-3 minutes.
• Finally switch off and add lemon juice and green onion.
• Serve with rice or flat bread.

Video

Nutrition

Calories: 120kcal | Carbohydrates: 12g | Protein: 3g | Fat: 8g | Saturated Fat: 6g | Sodium: 474mg | Potassium: 449mg | Fiber: 4g | Sugar: 5g | Vitamin A: 3196IU | Vitamin C: 51mg | Calcium: 42mg | Iron: 1mg

Tried this recipe?Mention @nidhinikhil or tag #zestysouthindiankitchenrecipes!

Swathi

This is Swathi ( Dr. Ambujom Saraswathy Ph.D) from Zesty South Indian Kitchen who loves to explore cuisines from all over the world. Whenever possible I try to to give an Indian touch to several of the world cuisine, and has weakness for freshly baked bread.  All the recipes you see here are created by me and approved after taste-test by my family.