Colorful Vegetable Stir-Fry with Spices


1 head of cauliflower
4 mushrooms
1 courgette
1/2 leek
2 tomatoes
100g peas
3 large leaves of cabbage
or spring greens
1/2 tsp black pepper
1/2 tsp cumin
1/2 tsp turmeric
1/2 tsp cinnamon
1 tbsp agave or honey


Time: 15 minutes

Calories: 300

Wash the vegetables. Cut the cauliflower into smaller chunks and
pulse on a low setting in a blender or food processor to make
‘rice’. Chop the cabbage, tomatoes, and leek and chop or grate the
courgette and mushrooms. Boil the leaks, mushroom and
tomatoes in a pan. After 5 minutes, drain, and add the rest of the
vegetables and return to the heat to sauté. Add the spices, and agave and mix well. Simmer for 2 minutes then serve.

Nutritional Benefits

This meal is anti-inflammatory and contains thiamin, Vitamin K and
choline, which is great for brain health. When combined with
curcumin in turmeric and cauliflower can help prevent prostate

Benefits of this Recipe:

  1. Nutrient-Rich: Packed with a variety of vegetables, this stir-fry provides a wide range of essential vitamins, minerals, and antioxidants.
  2. Low in Calories: With only 300 calories per serving, this dish is a great option for those looking to manage their calorie intake.
  3. High in Fiber: The abundance of vegetables in this recipe provides a good amount of dietary fiber, which supports digestive health and helps keep you feeling full and satisfied.
  4. Plant-Based: Completely vegetarian and vegan-friendly, this recipe is perfect for those following a plant-based diet.
  5. Gluten-Free: Naturally free from gluten, this stir-fry is suitable for individuals with gluten sensitivities or celiac disease.
  6. Quick and Easy: With a preparation time of just 15 minutes, this recipe is perfect for busy weeknights when you need a healthy meal in a hurry.
  7. Versatile: You can easily customize this stir-fry by adding your favorite vegetables or adjusting the spices to suit your taste preferences.
  8. Flavorful: The combination of spices like black pepper, cumin, turmeric, and cinnamon adds depth and complexity to the dish, making it incredibly flavorful.
  9. Heart-Healthy: The vegetables in this stir-fry are low in saturated fat and cholesterol, making it a heart-healthy option.
  10. Satisfying: Packed with fiber and protein from the vegetables, this stir-fry will keep you feeling full and satisfied long after you’ve finished eating.

Nutritional Value per Serving (approximate):

  • Calories: 300
  • Total Fat: 5g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 200mg
  • Total Carbohydrates: 55g
  • Dietary Fiber: 15g
  • Sugars: 25g
  • Protein: 12g

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