Quick and Easy Cauliflower Stew
How to make quick and easy vegan cauliflower stew with simple ingredients
Do you have cauliflower and are not sure how to cook it? We're here to help with a super easy recipe for a cauliflower stew. This hearty dish is super tasty, especially quick and easy to make to fit your busy lifestyle. Our stew is made with simple ingredients like onion, carrots and bell peppers. You'd be surprised to know it takes less than 30 minutes to prepare and cook, so you can enjoy a healthy dish with a quick turn around time. Besides, great news, cauliflower is a fantastic ingredient, super healthy, part of the cruciferous family.
Don't worry, if you've never liked cauliflower much because this recipe is about to change that. Slow-cooked in tomato sauce, with added thyme and parsley for a more aromatic, and earthy taste, this cauliflower dish is ideal for beginner vegans and seasoned plant-based people in search of a quick recipe. Serve this dish with crusty bread and enjoy!
Cauliflower is a cruciferous vegetable that looks like a white version of its cousin, broccoli. Cauliflower has a lot of health benefits and should be integrated into our diet as often as possible.
What is cauliflower stew?
Cauliflower stew is a type of flow cooked dish in tomato sauce with onion, carrots and bell peppers. We make it aromatic thanks to the herbs we add and serve it on its own or with bread. It's fully vegan and low in carbs.
Cauliflower is usually white but you can find it in hues of orange, violet and green. Irrespective of its colour, cauliflower tastes the same: slightly sweet and a little nutty.
Cauliflower originates from the Mediterranean region and arrived in Europe at the end of the 15th century. It derives from a wild cabbage, which is the ancestor of Brussels sprouts, kohlrabi and kale.
How to make cauliflower stew
In a medium saucepan, sauté the onion in olive oil for 3-5 minutes. Add the garlic, carrots and peppers, thyme and parsley and continue to cook for another 3-5 minutes.
Add cauliflower, tomato sauce, and water. Add salt and pepper to taste and simmer over low heat, uncovered, for about 15-20 minutes until the cauliflower is tender.
Can you see how incredibly quick and easy it is to make this simple vegan dish? This is a traditional Romanian dish and if you want to explore more authentic Romanian food, check how to make Zacusca, Cabbage Rolls, Polenta Cake or Baked Cabbage Casserole.
Cauliflower Health Benefits
About 100 grams of cauliflower contains only 25 calories. It has 0 grams of fat making it the ideal diet wholefood. It has only 5 grams of carbohydrates and 2 grams of sugar. 100 grams of cauliflower contains 100% of the recommended daily amount of vitamin C, about a quarter of vitamin K daily, 2% calcium and iron, 6% potassium and 3% magnesium.
Cauliflower is a good source of fibre. Cauliflower has a group of substances called glucosinolates. These substances can help prevent chronic diseases, and help protect cells from damage, and have anti-inflammatory effects.
Are you excited about making this super simple cauliflower stew? Let me know what you think in the comments below.
This recipe has been developed entirely by Yuzu Bakes. Any resemblance with other recipes is purely coincidental.
Quick and easy cauliflower stew, made with simple ingredients. This vegan dish is very delicious and incredibly healthy. Perfect for busy families who need a healthy dish for everyone.
- 1 large head cauliflower
- 1 large onion, chopped
- 2 medium carrot, peeled and sliced
- 1 large bell pepper, roughly chopped
- 3 cloves garlic, finely chopped
- 1 tsp thyme
- 1 tbsp parsley
- 1 can (15 oz) tomato sauce
- 1 tbsp olive oil
- 1 cup water
- In a medium saucepan, sauté the onion in olive oil for 3-5 minutes. Add the garlic, carrots and peppers, thyme and parsley and continue to cook for another 3-5 minutes.
- Add cauliflower, tomato sauce, and water. Add salt and pepper to taste and simmer over low heat, uncovered, for about 15-20 minutes until the cauliflower is tender.
- Serve with fresh crusty bread on the side and enjoy!
Total Nutrition Facts
|Amount Per Serving|
|% Daily Value*|
|Total Fat 19 g||25%|
|Saturated Fat 3 g||14%|
|Trans Fat 0 g||0%|
|Polyunsaturated Fat 4 g|
|Monounsaturated Fat 10 g|
|Cholesterol 0 mg||0%|
|Sodium 2215 mg||96%|
|Total Carbs 89 g||32%|
|Dietary Fiber 32 g||114%|
|Sugar 45 g||90%|
|Protein 25 g||50%|
|* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.|
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice
What do you think?
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