Easy Cauliflower Stir-Fired with Tomatoes

Ingredients

• 1 medium (or half a large one)cauliflower
• 1garlic sprout
• 1 mediumtomato
• 2 clovesgarlic
• 2spring onions
• 1 tablespooncooking oil
• 2 tablespoonsketchup
• 1 teaspoonsalt

Instructions

1. 1

   Blanch the cauliflower

   Cut the cauliflower into small pieces and cook them in boiling water for around 2 minutes. Transfer to a colander and drain.

2. 2

   Prepare the vegetables

   Cut the tomato into small cubes and the garlic sprout into short sections, keeping its white and green parts separate. Chop the garlic and spring onions.

3. 3

   Fry the aromatics

   Heat around 1 tablespoon of cooking oil in a wok. Add the chopped garlic and spring onions and stir-fry until fragrant, then add the ketchup and mix well.

4. 4

   Stir-fry the vegetables

   Add the cooked cauliflower, tomato cubes and white parts of the garlic sprout to the wok. Stir-fry for around 1 minute, then add the green parts of the garlic sprout and the salt. Stir quickly to combine.

5. 5

   Garnish and serve

   Transfer the stir-fry to a serving dish and garnish with some chopped spring onions.

What is cauliflower stir-fry?

This is a quick Chinese-style vegetable stir-fry, with cauliflower cooked alongside tomato, garlic sprout and a ketchup-based seasoning. Stir-frying uses a hot pan and brief cooking to bring the ingredients together while keeping their flavours distinct.

Here, a short blanch gives the cauliflower a head start, so it needs only a little time in the wok. Tomato adds juiciness, while the garlic sprout brings a fresh, allium flavour.

Nutrition and macros by portion

The nutrition label shows one serving as written: 126 calories, 3g protein, 13g carbs, 7g fat.

The cauliflower and tomato provide most of the carbohydrates, while the cooking oil supplies most of the fat; the vegetables contribute a little protein. Serve it with a measured portion of rice and, if you want a more substantial plate, add a protein-rich side such as tofu.

Why blanch the cauliflower first?

Small cauliflower pieces cook more evenly than large florets and are easier to toss with the sauce. The brief 2-minute boil starts softening them without replacing the final stir-fry.

Drain them well before adding them to the wok. Excess water can dilute the ketchup and make the vegetables steam rather than fry.

Prepare the aromatics

Garlic and spring onions go into the hot oil first, giving the oil a fragrant base for the sauce. Keep them moving and add the ketchup once they smell aromatic.

Separate the garlic sprout’s white and green sections because they are added at different times. The white part goes in with the cauliflower, while the green part is stirred through near the end.

Get the texture right

Cut the cauliflower into similarly sized pieces so they finish cooking together. After blanching, it should be starting to soften but still hold its shape.

The tomato should warm and release a little juice during the brief stir-fry, but the cauliflower should not be left cooking until it falls apart. A hot wok and a quick toss help preserve some bite.

Timing and serving

Have the vegetables chopped and the garlic sprout separated before heating the wok; the frying stage moves quickly. The recipe gives around 2 minutes for blanching and around 1 minute for the main stir-fry before the final quick mix.

Serve straight away as a vegetable side or with steamed rice for a simple meal. The rice is an accompaniment, not part of the ingredient list.

The ketchup seasoning

Ketchup provides sweetness, acidity and a glossy coating, while the salt seasons the vegetables. Mix the ketchup with the fragrant aromatics before adding the cauliflower so it spreads through the wok.

Taste before serving, as ketchup and saltiness can vary by brand. If needed, adjust the seasoning with a small amount of salt rather than adding it all at once.

Recipe notes & tips

• Cut the cauliflower into small, even pieces so they cook at a similar rate.
• Drain the blanched cauliflower thoroughly before it goes into the wok.
• Keep the garlic and spring onions moving in the oil to prevent them catching.
• Add the garlic sprout’s green parts at the end to keep their flavour fresh.
• Prepare all the vegetables before heating the wok so the short stir-fry is easy to manage.

Variations

• Add chilli: Stir in sliced fresh chilli with the garlic for a hotter version.
• Use soy sauce: Add a little soy sauce with the ketchup for a deeper savoury flavour.
• Add ginger: Fry finely chopped ginger with the garlic for extra warmth.
• Include mushrooms: Slice mushrooms and stir-fry them with the tomato.
• Make it a meal: Add cooked tofu and serve with rice.

Common mistakes to avoid

• Large cauliflower pieces: They may stay firm inside; cut them into small, even pieces.
• Wet cauliflower: Water can thin the sauce; drain the florets well after blanching.
• Overcooked florets: They can turn soft in the wok; keep to the brief cooking times and toss quickly.
• Burnt aromatics: Garlic can catch in hot oil; stir it continuously and add the ketchup once fragrant.
• Adding the green sprout too early: It can lose its fresh flavour; stir it in near the end.

How to store

Refrigerate leftovers in a sealed container and use within 3 days. Reheat in a hot pan, stirring until piping hot; the cauliflower may be softer after storage.

Frequently asked questions