This delightful Cauliflower and Mixed Vegetable Sauté blends the mild, nutty flavor of cauliflower with the natural sweetness and earthiness of assorted vegetables, creating a colorful and nutritious dish perfect for any meal.
Ingredients:
- 1 medium cauliflower, cut into florets
- 1 teaspoon salt (plus extra to taste)
- Vegetable oil for frying
- 1 onion, chopped
- 1 carrot, sliced
- 1 bell pepper, diced
- 100g asparagus, chopped
- 2 tomatoes, diced
- 4 tablespoons ketchup or tomato paste
- Ground black pepper, to taste
- 1 teaspoon Khmeli-Suneli seasoning (optional, for a Georgian flavor profile)
- 3 cloves garlic, minced
- Fresh parsley, chopped (for garnish)
Preparation Time:
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
Directions:
- Prepare the Cauliflower:
- Boil the cauliflower florets in salted water for 5 minutes, then drain.
- Sauté the Vegetables:
- In a skillet, fry the onion, carrot, bell pepper, asparagus, and tomatoes in vegetable oil until tender.
- Season and Combine:
- Add ketchup or tomato paste, seasonings, and garlic to the skillet, cook for a few minutes, then add cauliflower.
- Finish Cooking:
- Cook the mixture for 5-7 minutes, then season to taste and remove from heat.
- Serve:
- Garnish with fresh parsley and serve.
Serving Suggestion:
Serve this vibrant sauté as a main dish with a side of fluffy quinoa or over a bed of steamed rice to soak up the flavors. It also pairs wonderfully with crusty bread or as a filling for wraps for a lighter, more casual meal.
Health Benefits:
- Cauliflower is a powerhouse of nutrients, including vitamin C, which boosts immunity, and vitamin K, which is essential for bone health. It also contains antioxidants that help reduce inflammation and protect against several diseases.
- Bell peppers are high in vitamin C, surpassing even oranges in some cases, which helps in the absorption of iron and the maintenance of healthy skin.
- Carrots provide a substantial amount of vitamin A in the form of beta-carotene, which is crucial for good vision, skin health, and immune function.
- Asparagus is known for its high content of folate, making it an excellent choice for pregnant women or those planning to become pregnant, as folate is vital for fetal development.
Cooking Tips:
- Drain Well: Ensure the cauliflower is well-drained to prevent the sauté from becoming soggy.
- High Heat for Vegetables: Cook the vegetables on a higher heat to sear them quickly, retaining their crunch and vibrant colors.
- Seasoning Adjustments: Adjust the ketchup or tomato paste and seasonings based on your preference for a more or less robust flavor.
Why I Love This Recipe:
- Flavorful Versatility: The variety of vegetables can be adjusted based on seasonality and preference, making it a versatile dish for any season.
- Nutrient-Rich Meal: Packed with vegetables, it’s a nutrient-dense dish that contributes to a healthy diet.
- Quick and Easy: It comes together in about 35 minutes, making it perfect for a quick dinner or a nutritious lunch.
- Family-Friendly: It’s colorful and tasty, which makes it appealing to both adults and children.
- Comforting Yet Healthy: It provides the comfort of a hearty meal without the heaviness of meat, perfect for those who are health-conscious.
Conclusion:
The Cauliflower and Mixed Vegetable Sauté is a delightful dish that proves healthy eating doesn’t have to be bland or boring. Full of flavor, color, and essential nutrients, it’s a wonderful choice for anyone looking to enjoy a delicious and wholesome meal.
