Cauliflower stew

Cauliflower stew - a simple and delicious recipe

Preparation time: 10 minutes
Cooking time: 20 minutes
Total: 30 minutes
Number of servings: 4

If you are looking for a quick and healthy recipe, cauliflower stew is the perfect choice! This recipe is not only simple but also full of flavor and nutrients, ideal for a lunch or dinner. I will guide you step by step to achieve a perfect result, and at the end, I will also provide some serving suggestions and variations.

Ingredients:
- 1 medium cauliflower (about 600-700 g)
- 3-4 tablespoons of olive oil or sunflower oil
- 1 large onion, finely chopped
- 2-3 garlic cloves, finely chopped
- 1 carrot, sliced thinly
- 1 large tomato, diced
- 200 ml of tomato juice (or diluted tomato paste)
- 1 teaspoon of salt
- ½ teaspoon of pepper
- 1 teaspoon of sweet paprika
- ½ teaspoon of cumin (optional)
- Fresh herbs (parsley or dill) for decoration

Preparation method:

1. Preparing the cauliflower: Choose a fresh cauliflower with firm florets and no spots. Break the cauliflower into small florets, then wash them well under cold running water. This helps remove impurities and any insects.

2. Boiling the cauliflower: In a large pot, bring water to a boil and add a teaspoon of salt. When the water is boiling, add the cauliflower florets and let them cook for about 10 minutes until they become slightly tender but not fully cooked (you want them to retain a crunchy texture).

3. Sauté the vegetables: In a large skillet, heat the oil over medium heat. Add the chopped onion and sauté for 2-3 minutes until it becomes translucent. Then, add the garlic and carrot, continuing to cook for another 2 minutes to release the flavors.

4. Add the cauliflower: After the cauliflower florets have boiled, drain them well and add them to the skillet. Gently stir to combine the ingredients.

5. Complete with sauce: Add the diced tomato and tomato juice. Season with salt, pepper, sweet paprika, and cumin if using. Mix everything well, then cover the skillet with a lid and let it simmer on low heat for 10 minutes. This step allows the flavors to blend and penetrate the vegetables.

6. Serving: Once the stew is ready, remove the skillet from the heat and garnish with chopped fresh herbs. Serve the cauliflower stew warm, alongside a portion of rice or fresh bread.

Practical tips:
- If you want to add extra flavor, you can incorporate some green or black olives.
- The cauliflower stew can be transformed into a delicious vegetarian dish by adding tofu or seitan for extra protein.
- For a spicy variant, you can add chili flakes at the end.
- If you like a crunchy texture, you can bake the stew in the oven for 10 minutes at 180 degrees Celsius after finishing cooking on the stove.

This cauliflower stew is not only healthy but also an excellent choice for a family meal. Its rich flavors and pleasant texture make it a dish you will surely repeat!