Spiced Garlic Veggies Stir Fry (Broccoli, Cauliflower, Carrots)
Description
This vibrant stir-fry is a quick and healthy way to enjoy vegetables with bold, aromatic flavors. Broccoli, cauliflower, and carrots are tossed in a fragrant garlic and spice mix, creating a dish that is slightly crunchy, savory, and perfect as a side or main when paired with rice, noodles, or quinoa. The spices add warmth without overpowering the natural sweetness of the vegetables.
Key Features:
Quick and easy (~20 minutes)
Vegan and gluten-free
Crunchy texture with bold garlicky flavor
Flexible: can add other veggies or protein like tofu
Ingredients
Vegetables:
Broccoli florets – 1 cup
Cauliflower florets – 1 cup
Carrots – 1 cup, sliced thinly (matchstick or coin shape)
Spices & Flavoring:
Garlic – 4 cloves, minced
Fresh ginger – 1 tsp, grated (optional but recommended)
Red chili flakes – ½ tsp (adjust to taste)
Turmeric powder – ¼ tsp
Ground black pepper – ¼ tsp
Soy sauce – 1½ tbsp (or tamari for gluten-free)
Lemon juice – 1 tsp (optional, for freshness)
Cooking Medium:
Olive oil, avocado oil, or sesame oil – 2 tbsp
Water – 2–3 tbsp (for steaming if needed)
Optional Garnish:
Toasted sesame seeds – 1 tsp
Fresh coriander/cilantro – 1 tbsp, chopped
Preparation Time
Prep: 10 minutes
Cook: 10–12 minutes
Total: 20–22 minutes
Instructions
Prep Vegetables
Wash broccoli and cauliflower florets thoroughly.
Slice carrots thinly so they cook quickly and evenly.
Mince garlic and grate ginger if using.
Heat Pan
Heat 2 tbsp oil in a large skillet or wok over medium-high heat.
Sauté Aromatic
Add minced garlic (and ginger) to the hot oil.
Sauté for 30–45 seconds until fragrant, being careful not to burn.
Cook Vegetables
Add broccoli, cauliflower, and carrots to the pan.
Stir well to coat vegetables with oil and aromatics.
Sprinkle turmeric, black pepper, and red chili flakes.
Stir-fry for 4–5 minutes until vegetables are bright and slightly tender but still crunchy.
Steam (Optional for Faster Cooking)
Add 2–3 tbsp water and cover for 2–3 minutes to steam, if you prefer softer veggies.
Remove the lid and let any excess water evaporate.
Season
Add soy sauce and lemon juice. Toss to coat evenly.
Adjust seasoning to taste.
Garnish & Serve
Sprinkle toasted sesame seeds or fresh coriander on top.
Serve hot as a side dish or over rice/noodles for a main.
Tips & Tricks
Cut vegetables into uniform sizes for even cooking.
High heat and constant stirring keep veggies crisp.
Add bell peppers, zucchini, or snap peas for variety.
For extra flavor, drizzle a few drops of sesame oil at the end.
Common Questions & Answers
Q1: Can I use frozen vegetables?
A: Yes, but reduce cooking time slightly and avoid adding water, as frozen veggies release moisture.
Q2: Can I make this spicy?
A: Absolutely! Increase red chili flakes or add chopped fresh green chili.
Q3: How do I keep veggies crunchy?
A: Cook on high heat for a short time and avoid over-steaming.
Q4: Can I make this ahead?
A: Yes, but stir-fry is best fresh. You can prep veggies ahead, but cook just before serving.
Q5: Can I add protein?
A: Tofu, tempeh, or chickpeas work well. Add them after sauteing garlic and cook until golden before adding veggies.
This recipe is a colorful, aromatic, and healthy stir-fry that’s perfect for weeknight dinners or meal prep.