This vibrant Australian-inspired dish combines cauliflower with a colorful array of vegetables for a nutritious and flavorful meal. It’s an easy-to-make, budget-friendly recipe that’s perfect for weeknight dinners or a hearty lunch. The blend of fresh ingredients and aromatic spices creates a satisfying and healthy dish that will please the whole family. Whether served on its own or as a side, this dish offers a delightful taste of wholesome goodness.
Preparation Time:
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
Ingredients:
- 1 pound cauliflower (about 4 cups florets)
- 1 onion (about 1 cup diced)
- 2 bell peppers (paprikas) (about 2 cups diced)
- 5 ounces green beans (about 1 1/2 cups trimmed)
- 3 tomatoes (about 2 cups diced)
- 3 cloves garlic (about 3 teaspoons minced)
- 1 tablespoon tomato paste (about 15 grams)
- Fresh parsley (for garnish)
- Salt, paprika, mixed pepper (to taste)
- Olive oil (for cooking)
Directions:
- Prep Vegetables:
- Wash and cut the cauliflower into florets.
- Dice the onion and bell peppers. Trim the green beans.
- Dice the tomatoes and mince the garlic.
- Sauté Onions and Garlic:
- Heat a large pan over medium heat with a drizzle of olive oil.
- Add the diced onion and cook until translucent.
- Add the minced garlic and cook until fragrant.
- Add Vegetables:
- Stir in the diced bell peppers and green beans. Cook until they begin to soften.
- Add the diced tomatoes and cauliflower florets.
- Season and Simmer:
- Season with salt, paprika, and mixed pepper to taste.
- Stir in the tomato paste.
- Cover and cook for 10-15 minutes, or until the cauliflower is tender but slightly crisp.
- Garnish and Serve:
- Chop fresh parsley and sprinkle over the cooked vegetables.
- Serve hot.
Serving Suggestions:
- Enjoy as a stand-alone dish or as a hearty side with grilled meats or tofu.
- Pair with a side of rice or quinoa for a complete meal.
- Serve with a dollop of yogurt or a sprinkle of cheese for extra flavor.
- Ideal for a light lunch or a comforting dinner.
Cooking Tips:
- Ensure the pan is well-heated before adding vegetables to get a nice sear.
- Adjust the seasoning to suit your taste preferences.
- For extra flavor, consider adding a splash of lemon juice or a dash of chili flakes.
- Stir occasionally to prevent the vegetables from sticking to the pan.
Nutritional Benefits:
- Rich in Fiber: Cauliflower and green beans are high in dietary fiber, promoting digestive health.
- Vitamins and Minerals: Packed with vitamins A and C, as well as antioxidants from bell peppers and tomatoes.
- Low in Calories: A great option for a low-calorie meal while still being filling.
- Supports Immunity: Garlic and parsley provide immune-boosting properties.
Dietary Information:
- Gluten-Free: Suitable for those with gluten intolerance.
- Vegan: Contains no animal products.
- Low-Calorie: Ideal for those managing their calorie intake.
Nutritional Facts (per serving, estimated):
- Calories: 120
- Protein: 4 grams
- Carbohydrates: 20 grams
- Fat: 5 grams
- Fiber: 6 grams
Storage:
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Freezing: Can be frozen for up to 2 months. Reheat thoroughly before serving.
Why You’ll Love This Recipe:
- Quick and Easy: Simple preparation and minimal cooking time make it perfect for busy weeknights.
- Budget-Friendly: Uses readily available and affordable ingredients.
- Versatile: Can be customized with different vegetables or spices.
- Flavorful and Nutritious: A delicious way to enjoy a variety of vegetables with robust flavors.
Conclusion: This Australian-inspired Cauliflower and Vegetable Dish offers a delightful combination of flavors and textures in a quick and easy recipe. It’s perfect for a nutritious and satisfying meal without breaking the bank. With its versatility and simple ingredients, it’s a great addition to any meal plan. Enjoy this wholesome dish and the benefits of a well-balanced, flavorful meal.
Frequently Asked Questions (FAQ):
- Can I use frozen cauliflower for this recipe?
- Yes, you can use frozen cauliflower. Just thaw and drain it before adding to the pan.
- What can I substitute for green beans?
- You can use other vegetables like snap peas, broccoli, or zucchini as a substitute.
- Can I add protein to this dish?
- Absolutely! You can add cooked chicken, tofu, or beans for extra protein.
- Is there a way to make this dish spicier?
- Yes, you can add chili flakes or a dash of hot sauce to increase the heat.
- Can I prepare this dish ahead of time?
- Yes, you can prepare the vegetables and cook them in advance. Store in the refrigerator and reheat before serving.
- What other herbs can I use instead of parsley?
- You can use cilantro, basil, or thyme for different flavor profiles.
- How can I make this dish richer in flavor?
- Consider adding a splash of lemon juice or a teaspoon of balsamic vinegar for added depth.
- Can I use a different type of oil for cooking?
- Yes, you can use coconut oil or avocado oil as alternatives.
- What if I don’t have tomato paste?
- You can use a bit of tomato sauce or skip it entirely. Just adjust the seasoning as needed.
- How do I know when the cauliflower is cooked properly?
- The cauliflower should be tender but still have a slight crunch. Test with a fork to ensure it’s cooked to your liking.