Sautéed cauliflower with tomatoes
Vegan sauteed cauliflower recipe with tomatoes. You can use fresh or thawed igredients.
Equipment
- stove with burner
- water boiler
- High sided pan with lid
- wide wooden spoon or spatula
Ingredients
- 1 kg cauliflower florets fresh or thawed
- 500 g chopped tomatoes fresh, thawed or canned
- 8 slices sun dried tomatoes
- 4 tbsp olive oil
- fresh lemon juice (2 lemons)
- ground pepper to taste
Instructions
Preparation
- If you are using frozen igredients, thaw overnight in the refrigerator. Wash with tap water before cooking.
- If you are using fresh tomatoes and cauliflower florets, wash them and dice the tomatoes.
Cooking
- Poor the olive oil in the pan and turn on the stove (high heat).
- When the oil is hot, add the cauliflower florets. Maintain high heat and stir softly every 10 seconds until light golden brown.
- Poor the lemon juice and turn down the heat to medium. Cover with the lid.
- When the food starts boiling, uncover the pan and add the tomatoes, sun dried tomatoes and pepper. Mix softly without separating the cauliflower florets.
- Cover the pan with the lid fully. Turn the heat up until the food starts boiling and then reduce it to medium immediately.
- Heat a cup of water in your water boiler and set aside in case you need it.
- Every 5 minutes use your wooden spoon/spatula to gently move the food and check if you need to add more water. Do not mix. Repeat this step every 5 minutes for 1 hour. Maintain medium heat at all times.
- The food is ready when you pinch a cauliflower floret with a fork to see if it is soft enough. Turn off the stove, remove the pan from the hot burner and serve.
Notes
Each portion contains:
22g net carbohydrates
7.4g protein
7.3g fibre (29% RI)
Glycaemic Index: 44 (low)
Glycaemic Load per portion: 1.3
Main micronutrients per portion:
33.2mg Vitamin C (41% RI)
29.4 ug Folate (15% RI)
22 ug Vitamin K1 (29% RI)