This Easy Cauliflower Skillet is a great idea for a healthy and easy dinner! It’s packed with nutrients and covered in a flavorful sauce.
Raise your hand if you love cauliflower! (Hands up, over here.) These veggies have star status among veggies these days: because there are so many creative ways to use them. Make tacos out of it, use it as a plant-based buffalo wing, or hide it in alfredo sauce. Here’s our new favorite way to use these delicious florets: in a cauliflower casserole dish! Fry until lightly charred and tender, then add the peppers and a flavorful sautéed sauce. This is the best way to make your veggies irresistible! Try it as a healthy side dish or as an easy plant-based dinner (with the protein supplements below).
Ingredients for this Cauliflower Pan
This cauliflower casserole dish is quick and easy to make! It works on its own as a side dish, but eat it with a plant-based protein (see below) and it’s an easy dinner. The main thing is that cauliflower takes much longer to roast than other vegetables, so you need to add it to the pan first. Here are the basic ingredients you’ll need for these stir-fries:
Nutritional information: This recipe uses 2 peppers with the cauliflower. 1 medium red bell pepper provides 169% of your daily vitamin C intake, so using 2 knocks out this standout vitamin (source)!
Notes on the wok sauce
This cauliflower stir fry has an amazing stir fry sauce that brings with it loads of savory, salty, and sweet flavors! Use the recipe as directed or another option is our Go To Stir Fry Sauce. It’s just as good, and it’s an oil-free option. Here are some notes on the ingredients of the wok sauce:
- soy pasture: Use regular sodium for full flavor. Tamari is a gluten-free soy substitute, or use coconut aminos for a gluten-free soy substitute. You may need to add a pinch of salt in either case.
- cornstarch: Arrowroot powder is an effective substitute for cornstarch in stir-fry sauces!
- miso: Miso is a Japanese fermented soybean paste rich in nutrients and a savory flavor. It’s a must in this sauce and cannot be replicated. You can find miso in the international food section near the Japanese ingredients. There are many types of miso: we used yellow or light miso here (use the rest for these 10 easy miso recipes).
- Gochuyang (optional): Want to add some spicy funky to your sauce? This Korean chili paste makes it even better.
How to sauté a cauliflower: some tips!
The overall process for this cauliflower casserole is simple, but there are a few things to keep in mind to ensure it comes out perfectly. Here’s what you need to know:
- Sauté the cauliflower for about 5 minutes before adding other vegetables. Here’s the kicker: cauliflower takes a lot longer to sauté than other vegetables. Adding them all at once makes it too difficult. Be sure to follow the instructions carefully.
- Use medium to high heat. The point of a skillet is to cook at high heat: fast. This will give your cauliflower nice cabbage marks.
- Don’t double the recipe. Biggest pan tip: you can’t overfill the pan! If there are too many vegetables, they will be steamed instead of sautéed. If you want to increase the amounts, cook the vegetables in batches and then heat everything together.
Add protein to make it an entree!
Are you serving this cauliflower casserole as a main course? It’s a perfect healthy meal or quick and easy dinner idea. Just make sure you serve it with a whole grain and consider adding protein to keep it full. Here are a few ideas:
- Serve with rice: Rice contains protein (about 10% of your daily requirement in 1 cooked cup) and fiber, which contributes to a hearty meal. Try our white rice, brown rice or instant pot rice.
- Cashew: Toss ¾ cup cashews into this pan when you add the cauliflower. This makes a main course of about 2-3 servings.
- Edamame: Add 1 cup frozen peeled edamame in the last 2-3 minutes of cooking time. Or eat edamame in the shell as a side dish: try Easy Edamame or Spicy Edamame.
- Tofu: Cook marinated tofu or fried tofu, then add it after the pan is done.
- Shrimp: Make garlic shrimp but use sesame oil instead of butter and omit the lemon.
Or serve it with a cauliflower casserole
You can also serve this cauliflower casserole as a side dish! It would be awesome with the following healthy whole food dinner recipes:
Another great wok? Try the baby pak choi stir fry.
This cauliflower pan recipe is…
Vegetarian, vegan, plant-based, dairy-free and gluten-free.
The description
This Easy Cauliflower Skillet is a great idea for a healthy and easy dinner! It’s packed with nutrients and covered in a flavorful sauce.
- 1 medium cauliflower (2 Pound Sterling)
- 1 Red pepper
- 1 orange pepper
- 1 medium white onion
- 3 Green Onions
- 3 tablespoons rice vinegar*
- ¼ cup Soy sauce (or tamari or coconut aminos)
- 1 tbsp light miso
- ½ tbsp Gochuyang (optional)
- 2 tablespoons sugar (or maple syrup)
- 2 tablespoons Sesame oil (regular, unroasted)
- 1 teaspoon cornstarch (or arrowroot powder)
- 3 tablespoons neutral frying oil, divided
- Serve as a main course: Add ¾ cup cashews with cauliflower**, add 1 cup frozen peeled edamame for the last 2-3 minutes, or add marinated tofu, fried tofu, or sautéed shrimp and serve with rice
- Cut the cauliflower into small florets. Cut the peppers into small pieces. Finely chop the white onion. Finely chop the spring onion.
- In a medium bowl, whisk together rice vinegar, soy sauce, miso, gochujang, sugar, sesame oil, and cornstarch (or make Go To Stir Fry Sauce).
- In a large skillet, heat 2 tablespoons neutral oil over medium-high heat. Add the cauliflower and a pinch of salt and cook, stirring, until charred, 3 to 4 minutes. Turn the bouquets over and cook for a further 2 minutes.
- Add the peppers, white onion, a pinch of salt, and the remaining tablespoon of oil and cook until tender, 4 to 6 minutes.
- turn off the fire Pour the sauce and add the green onions. Stir until sauce coats and thickens. Serve immediately.
Remarks
*Or substitute sauce ingredients (no oil) for Go To Stir Fry sauce.
** Adding cashews would serve about 2-3 as a vegetarian main course; Adding tofu can stretch it to 4.
- Category: main course
- Method: jumped up
- Kitchen: Asian inspired
- Diet: vegan
Keywords: Sauteed cauliflower
More great cauliflower recipes
There are so many delicious cauliflower recipes to try if you love this healthy vegetable! Here are some of our favourites:
- Buffalo Cauliflower Wings Crispy on the outside, tender on the inside and drizzled with flavorful buffalo sauce.
- Roasted Cauliflower with Parmesan Nobody can resist this Roasted Cauliflower with Parmesan! It’s as irresistible as fries baked in a hot oven until golden and crispy.
- Creamy Cauliflower Sauce Like a healthy alfredo sauce with cauliflower as the base! It contains fewer calories and all the benefits of this healthy vegetable.
