Cauliflower And Vegetable Stir Fry Recipes
Stir fry recipes are easy to cook and it is possible to create some lovely flavours with only a few ingredients and very quickly. Ideal for when you need to have something on the table fast. The method is basically quick frying the food then covering for a while to allow the food to steam cook.
This method has been used in China for centuries but caught on in the UK in the 1970s and now has become an established way of cooking. There was a time in the 1980s when a wok was the new ‘must have’ item
A stir fry is a perfect meal when you need to cook something quickly with a few ingredients
What is a Stir fry
Stir frying is a quick an easy way to cook food and prepare a one pot meal. The food is in small pieces so cooks quickly and you can flavour the food with ginger, chilli etc. You don’t have to have a wok. I stir fry in a large frying pan – the same one I use for stews and risottos. It is the Woll Nowo 28 cm Saute Pan 
I am not an expert on stir frys or chinese style cooking but do cook them occasionally – like the Special Stir Fry and Cashew Nut Stir Fry. This meal worked well being low cost, quick to cook and very tasty. The whole meal was around £4 Cauliflowers vary in price but are around £1 and pak choi can seem very expensive per kg but it is very light so it 200g cost me about 60p
Pak Choi
Pak choi is a vegetable that is mild and tasty and great in stir fries. I think it is becoming more widely available and can be found in large supermarkets. It is grown in this country and is available in the late summer and early Autumn months. There are different varieties of choi such as China choi. It is also very low calorie and full of vitamins and minerals including vitamin C and vitamin A
Soy Sauce
Soy sauce is made from fermented soya beans and has been made in China since the 5th century. As well as being used in Chinese cooking it is a general condiment (well it is in our household anyway!)
Cauliflower Stir Fry
Ingredients
- 2 tablespoons olive oil
- 1 red onion, peeled and chopped
- 2 cloves garlic, peeled and chopped
- 1 cauliflower, sliced
- 1 red pepper, deseeded and sliced
- 1 inch root ginger, grated
- 1 teaspoon chilli flakes
- 200g (approx) pak choi chopped
- 2 tablespoons soy sauce
- noodles to serve
Cooking Directions
- Heat the oil in a large frying pan
- Fry the onion and for a few minutes until soft
- Next add the sliced cauliflower
- Add the grated ginger, chilli flakes and sliced pepper
- Stir fry for a few minutes and lower the heat and put the lid on
- Cook for 5 minutes
- Add the pak choi and soy sauce
- Cook for another 5 minutes or until the cauliflower is cooked
- Meanwhile cook the noodles according to pack instructions
- Serve the stir fry on a bed of noodles
Hi Penny,
I am pleased to receive your daily recipes. One thing I have noticed though is the lack of vegetables/fruit with quite a few. It is common for people to use the main meal/lunch to pack their daily veg quota in. Basic meals like egg and wedges, rice and peas, some pasta dishes hardy touch the vegetable quota. Do you think as a responsible site interested in the low cost recipes we should also add vegetables?
My suggestion below the recipe is a bold type sentence. PLEASE REMEMBER TO ADD VEGETABLES TO YOUR MEAL. ( red, green and yellow items is a good start) Specials at the supermarket or frozen specials is a suggestion.
Sadly the people on a shoe string budget are often the group in our countries who lack a good balanced diet.
I love egg and chips and was reminded of my own upbringing. No vegies were added to my diet. Post war we rarely had fresh veg only tinned. Sadly I am one of the women who have had cancer which is linked to poor nutrition by some doctors. Luckily though in my childhood free milk was the norm at school and that helped my generation to have stronger bones. Sheila
Thank you for your comment Sheila – and you are right – we all definitely need to have lots of vegetables or salad dishes with the recipes. I will include some suggestions where approriate. I am glad you are enjoying the recipes