Broccoli and cauliflower stir-fry is a quick and healthy dish that showcases the natural flavors and textures of fresh vegetables. This simple yet flavorful recipe combines the crunchiness of broccoli and cauliflower with the sweetness of bell pepper and the savory depth of onion. It’s perfect as a side dish or even as a light main course, and it’s easy to customize with your favorite seasonings. In this article, we’ll walk you through the steps to create a delicious broccoli and cauliflower stir-fry that’s both nutritious and satisfying.
Ingredients
- 380g broccoli, cut into florets
- 220g cauliflower, cut into florets
- Water (for blanching)
- A bit of oil (for blanching)
- A pinch of salt
- Olive oil (for cooking)
- 1 onion, chopped
- 150g bell pepper, chopped
- Black pepper, to taste
Instructions
Step 1: Blanch the Broccoli and Cauliflower
- Prepare the Blanching Water: Bring a large pot of water to a boil. Add a pinch of salt and a bit of oil to the water. The oil helps to keep the vegetables from sticking together, and the salt enhances their flavor.
- Blanch the Vegetables: Add the broccoli and cauliflower florets to the boiling water. Blanch them for about 2-3 minutes, just until they start to become tender but still retain some crunch.
- Drain and Cool: Drain the broccoli and cauliflower in a colander and rinse them under cold water to stop the cooking process. Set them aside to drain completely.
Step 2: Prepare the Stir-Fry
- Heat the Olive Oil: In a large skillet or wok, heat a tablespoon of olive oil over medium heat. You want the oil to be hot but not smoking.
- Sauté the Onion: Add the chopped onion to the skillet and sauté until it becomes soft and translucent, about 3-4 minutes. Stir occasionally to prevent the onion from burning.
- Add the Bell Pepper: Add the chopped bell pepper to the skillet. Continue to sauté for another 2-3 minutes, allowing the bell pepper to soften slightly while maintaining its vibrant color.
Step 3: Stir-Fry the Broccoli and Cauliflower
- Add the Blanched Vegetables: Add the blanched broccoli and cauliflower florets to the skillet with the onion and bell pepper. Stir everything together to combine.
- Season: Sprinkle black pepper to taste over the vegetables. You can also add a pinch of salt if needed, but be mindful of the salt already used during blanching.
- Stir-Fry: Continue to stir-fry the vegetables for about 5 minutes, until they are heated through and have absorbed the flavors of the onion and bell pepper.
Step 4: Serve the Stir-Fry
- Plate the Stir-Fry: Transfer the stir-fried vegetables to a serving dish.
- Garnish (Optional): For added flavor and presentation, you can garnish the dish with freshly chopped herbs like parsley or a sprinkle of sesame seeds.
- Enjoy: Serve the stir-fry hot as a side dish, or pair it with rice, noodles, or your favorite protein for a complete meal.
Conclusion
Broccoli and cauliflower stir-fry is a simple, nutritious dish that comes together quickly and highlights the natural flavors of fresh vegetables. With the sweetness of bell pepper and the savory depth of onion, this stir-fry is both delicious and versatile. It’s perfect as a side dish or a light main course, and it’s easy to customize with additional seasonings or garnishes. Follow these steps to create a vibrant, healthy stir-fry that’s sure to please everyone at the table. Enjoy this easy and flavorful way to eat your vegetables!