SPICY CAULIFLOWER AND CARROT STEW

SPICY CAULIFLOWER AND CARROT STEW

Spicy cauliflower and carrot stew is a fiery and nourishing option for those seeking a lighter meal with a kick. Featuring tender cauliflower florets and sweet carrots cooked in a zesty vegetable broth, this dish is brightened with a splash of lemon and intensified with chilli flakes. This combination delivers a warm and bold flavour profile while remaining vegan, low-fat and easy to prepare. Perfect for cool evenings or when your body craves vibrant and nutrient-rich comfort, this stew supports digestion with its fibre content and includes immune-boosting ingredients like garlic and onion. Its short cook time and minimal ingredients make it ideal for a fast lunch or dinner without compromising on taste. Whether served alone or alongside a slice of toasted bread or quinoa, this one-pot stew offers warmth, simplicity and bold flavour in every spoonful.

RECIPE CATEGORY

Dinner

SERVING SIZE

1 serving

CUISINE

Middle Eastern

PREPARATION/TECHNIQUES

Stew

OCCASION/HOLIDAY

Winter

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Low Fat, Quick & Easy, Low/ No Sugar, High Fibre, Healthy

DISH TYPE

Soup / Stew

INGREDIENTS

There are the following ingredients for Spicy Cauliflower And Carrot Stew:

• ½ cup cauliflower florets

• ¼ cup chopped carrot

• ¼ cup chopped onion

• ½ cup vegetable broth

• ½ tsp chilli flakes

• 1 tsp lemon juice

FULL NUTRITIONAL INFORMATION

• Calories: 47.6 kcal

• Fat: 0.5 g

• Saturated Fat: 0.1 g

• Carbohydrate: 10.5 g

• Sugar: 4.5 g

• Sodium: 58 mg

• Fiber: 3 g

• Protein: 1.9 g

• Calcium: 37.6 mg

• Iron: 0.5 mg

• Potassium: 349.7 mg

PREPARATION

• Chop And Prep: Rinse and chop cauliflower into bite-sized florets. Dice the carrot and onion finely.

• Heat Broth: In a small saucepan, warm the vegetable broth over medium heat.

• Sauté Aromatics: Add onion to the broth and cook for 3 to 4 minutes until soft and translucent.

• Add Vegetables: Stir in the chopped cauliflower and carrot, mixing well.

• Season And Simmer: Sprinkle in chilli flakes and reduce heat. Cover and simmer for 10 to 12 minutes.

• Add Lemon: Stir in lemon juice, taste and adjust seasoning if needed.

• Final Simmer: Cook uncovered for 2 to 3 more minutes to thicken slightly.

• Serve: Spoon into a bowl and garnish with a pinch of fresh herbs or additional lemon zest if desired.

PREP TIME

5 minutes

COOKING TIME

15 minutes

TIPS

• Uniform Cuts: Chop the carrots and cauliflower into similar sizes to ensure even cooking.

• Adjust Spice: Reduce chilli flakes for a milder version, or increase for a fiery kick.

• Use Fresh Lemon: Freshly squeezed lemon juice brightens the stew and balances the heat.

• Simmer Gently: Keep the heat low to avoid a mushy texture while maintaining broth flavour.

• Broth Matters: Use homemade or low-sodium broth for better control over flavour and saltiness.

VARIATIONS

• Protein Boost: Add chickpeas or white beans for extra protein and heartiness.

• Creamy Version: Stir in a splash of coconut milk for a smoother, milder texture.

• Add Greens: Toss in chopped kale or spinach during the final 2 minutes of cooking.

• Grain Pairing: Serve over cooked quinoa, brown rice or couscous for a complete meal.

• Sweet Twist: Add a touch of maple syrup to balance the heat and add depth.

PREPPING AND STORAGE

• Refrigeration: Let the stew cool and transfer to an airtight container. Store in the fridge for up to 3 days.

• Freezing: Freeze for up to 2 months in a freezer-safe container. Label with date for best quality.

• Reheating: Warm gently over medium-low heat on the stovetop or in the microwave with a splash of broth or water.

• Batch Cooking Tip: Multiply ingredients to create meal prep portions for a week of easy, nourishing meals.