Cauliflower Stir-Fry with Toasted Peanuts

Looking for a quick, healthy dinner option that won’t keep you in the kitchen all night? This Cauliflower Stir-Fry with Toasted Peanuts is perfect for busy weeknights. You’ll only need basic kitchen tools like a wok or large skillet to create this nutritious meal packed with vegetables and protein.

This stir-fry combines crisp cauliflower florets with crunchy peanuts for a satisfying texture contrast. The dish offers a delicious way to incorporate more vegetables into your meals without sacrificing flavor. You’ll love how the toasted peanuts add both protein and a nutty crunch.

Cooking Times

Preparation time: 15 minutes 

Cooking time: 20 minutes 

Total time: 35 minutes

Serving Size

Makes 4 servings

Ingredients

  • 1 head cauliflower, cut into florets
  • 3 tablespoons vegetable oil
  • 1/4 cup salted roasted peanuts
  • 1 cup snow peas (about 4 ounces), trimmed
  • 1 yellow bell pepper, roughly chopped
  • 1 cup jasmine rice (optional, for serving)
  • Salt and pepper to taste
  • Your favorite stir-fry sauce

Preparation

  1. If serving with rice, cook according to package directions.
  2. Heat oil in a large skillet or wok over medium-high heat.
  3. Add cauliflower florets and cook until they begin to brown, about 5-7 minutes.
  4. Add snow peas and bell pepper, cooking for another 3-4 minutes until vegetables are tender-crisp.
  5. Stir in your sauce of choice and cook for 1 minute.
  6. Top with toasted peanuts before serving over rice, if desired.

Nutritional Info

Each serving (1 bowl, approx. 250g, without rice) provides about:

  • Calories: 250 kcal
  • Protein: 7 g
  • Total Fat: 16 g
    • Saturated Fat: 2 g
  • Carbohydrates: 22 g
    • Fiber: 5 g
    • Sugar: 7 g
  • Sodium: 300 mg
  • Vitamin C: 80 mg
  • Vitamin K: 50 mcg
  • Folate: 60 mcg
  • Manganese: 0.6 mg