The stir-fry is high in protein, and a good source of Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folate and Manganese. It is also low in saturated fat, and very low in cholesterol.
9oz (250g) cauliflower
1 large carrot
1 red bell pepper
1 teaspoon sesame or olive oil
1Prep the veggies: Split broccoli and cauliflower into bite-sized florets. Peel the carrot and de-seed the bell pepper. Cut both into bite-sized pieces. Clean, finely dice garlic cloves and set aside.
2Blanch the veggies: Fill a large pan with water and bring it to the boil. Once the water begins to bubble add carrots. Set the timer to 7 minutes. Two minutes in, add broccoli and cauliflower. Five minutes in, add bell pepper. In the final two minutes, add the bell pepper.
So, add vegetables in order:
7 minutes to go - add carrots;
5 minutes to go - add broccoli and cauliflower;
2 minutes to go - add bell peppers.
Once the time is up, remove from heat, transfer the vegetables into a colander and run under cold water under the tap. It will bring the vegetables’ temperature down and stop them from cooking any further.
3Stir-fry the veggies: Add garlic and a teaspoon of oil to a frying pan. Lightly fry the garlic to get the flavour going. Add vegetables, drizzle with soy sauce and stir-fry for a few seconds. Serve hot.
Swaps & Tips
- You can make this stir-fry with other vegetables as well. Add zucchini, green beans or corn.
- You can blanch the veggies in advance, cool them under running water and then store in tupperware in the fridge until needed. They will last up to 3 days. You can also store them in a plastic bag in a freezer and they will last up to 6 months. They will lose texture after freezing though so they are best cooked and eaten fresh.