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Cauliflower and Sweet Potato Stir-Fry

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Cauliflower and Sweet Potato Stir-Fry

Cauliflower and Sweet Potato Stir-Fry

Jessica Braider
Scramble member Ailea Sneller shared her unconventional stir fry recipe with us. Not only does it taste fantastic, but the colors pop out of the pan and the flavors blend beautifully. Recipe tester Nikki Wolf said, “My husband kept saying how good it was. My kids were skeptical at first, but they did eat it and liked it. They typically love Asian cuisine so it wasn't too hard to convince them to just try it.”
Cook Time 30 minutes
Total Time 30 minutes
Course Main Dish
Cuisine American
Servings 4 servings


  • 2 Tbsp. canola or vegetable oil
  • 15 oz. extra-firm tofu drained and wrapped in a clean dish towel to remove extra water, diced, or use 1 lb. boneless, skinless chicken breast, diced, or 12 oz. sliced mushrooms
  • 1 sweet potato peeled and diced
  • 1 small to medium head cauliflower, cut into small florets
  • 1 red bell pepper diced
  • 1 Tbsp. fresh ginger peeled and minced
  • 4 cloves garlic minced, about 2 tsp.
  • 1/4 cup reduced-sodium soy sauce (or use any variety) (use wheat/gluten-free, if needed)


  • Heat the oil in a large nonstick skillet (use the largest skillet you have) or wok over medium-high heat. Add the tofu and sweet potatoes and stir-fry them for 6 – 8 minutes until they are golden brown and the potatoes are becoming tender.
  • Add the cauliflower and bell peppers and stir-fry for another 5 minutes until they are tender (cover the pan for a few minutes if the cauliflower isn’t getting tender enough). Add the ginger and garlic and cook for another minute until they are fragrant.
  • Drizzle the soy sauce over everything and toss to coat evenly. Season with black pepper, to taste. Serve immediately or refrigerate it for up to 3 days.

Slow Cooker Directions:

  • Omit the oil. Combine all other ingredients in the slow cooker, stirring well. Cook on low for 7 - 8 hours or on high for 3 - 4 hours until the cauliflower and sweet potatoes are cooked through. (Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)


Do Ahead or Delegate: Drain, wrap, dice, and refrigerate the tofu or dice and refrigerate the chicken, peel and dice the sweet potato, cut the cauliflower and the bell pepper, peel and mince the ginger, peel the garlic, or fully prepare and refrigerate the dish.
Scramble Flavor Booster: Add 1 Tbsp. of chopped cilantro or scallions with the garlic and ginger and serve it with sweet Asian chili sauce or sriracha.
Tip: Cauliflower, which is an excellent source of vitamin C, is a vegetable you can use to add more volume to many dishes without a ton of additional calories.  It can also be a great substitute for starchy ingredients like pasta, potatoes, and rice.
Nutritional Information Per Serving (% based upon daily values): Calories 246, Total Fat: 14g, 21%; Saturated Fat: 2g, 7.5%; Cholesterol: 0mg, 0%; Sodium: 557mg, 23%; Total Carbohydrate: 22g, 7.5%; Dietary Fiber: 6g, 24%; Sugar: 9g; Protein: 17g
Like this recipe? Check out The Scramble's family-friendly meal plans to see just how simple getting dinner on the table can be!
Keyword 30 Minutes (or less) Meals, Dairy-Free, Dinner, Fall, Gluten-Free, High Fiber, Kid-Friendly, Kosher, Low Fat, Main Dish, Make-Ahead, No Added Sugar, Nut-Free, Slow Cooker, Vegan, Vegetarian, Winter
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