Broccoli and Cauliflower Stir Fry

Bright, fresh, and bursting with flavor, this Broccoli and Cauliflower Stir Fry is a quick, healthy dish that’s perfect for busy weeknights. Made with vibrant vegetables like crisp broccoli, tender cauliflower, sweet red bell pepper, and carrots, this stir fry is coated in a savory, umami-rich sauce made with soy sauce, sesame oil, and optional oyster sauce for an extra punch. Infused with the aromatic flavors of garlic and ginger, this one-pan recipe comes together in just 25 minutes, making it an ideal option for meal prep or a wholesome side dish. Top it off with a sprinkle of sesame seeds for added texture and serve it alongside steamed rice or noodles for a satisfying vegetarian meal. This stir fry is a colorful, nutrient-packed dish you'll want to make on repeat!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 2 cups Broccoli florets
• 2 cups Cauliflower florets
• 1 cup Carrot, julienned
• 1 medium Red bell pepper, sliced
• 3 cloves Garlic, minced
• 1 teaspoon Ginger, minced
• 3 tablespoons Soy sauce
• 2 tablespoons Oyster sauce (optional)
• 1 tablespoon Sesame oil
• 2 tablespoons Vegetable oil
• 3 tablespoons Water
• 1 teaspoon Cornstarch
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 1 teaspoon Sesame seeds (optional, for garnish)

Directions

Step 1

Prepare the vegetables by washing and cutting the broccoli and cauliflower into small, bite-sized florets. Julienne the carrot and slice the red bell pepper into thin strips.

Step 2

In a small bowl, mix the soy sauce, oyster sauce (if using), sesame oil, water, and cornstarch. Stir until well combined and set aside.

Step 3

Heat the vegetable oil in a large skillet or wok over medium-high heat.

Step 4

Add the minced garlic and ginger to the skillet and stir-fry for 30 seconds, or until aromatic.

Step 5

Add the broccoli and cauliflower florets to the skillet and stir-fry for 2-3 minutes.

Step 6

Add the julienned carrot and sliced red bell pepper. Stir-fry for another 2-3 minutes, or until the vegetables are brightly colored and slightly tender but still crisp.

Step 7

Pour the sauce mixture over the vegetables and toss to coat evenly.

Step 8

Cook for another 1-2 minutes, stirring frequently, until the sauce thickens and coats the vegetables.

Step 9

Season with salt and black pepper to taste.

Step 10

Remove from heat and transfer the stir fry to a serving dish.

Step 11

Garnish with sesame seeds if desired and serve immediately.

Nutrition Facts

Serving size	900.1 grams (900.1g)

Amount per serving	% Daily Value*
Calories	652

Total Fat 42.80g	55%
Saturated Fat 6.10g	31%
Polyunsaturated Fat 22.70g
Cholesterol 0mg	0%
Sodium 4094mg	178%
Total Carbohydrate 59.30g	22%
Dietary Fiber 17.90g	64%
Total Sugars 22.50g
Protein 19.40g	39%

Vitamin D 0IU	0%
Calcium 280mg	22%
Iron 5mg	29%
Potassium 1780mg	38%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 55.0%

Protein: 11.1%

Carbs: 33.9%