How many calories are in Cauliflower Stew?
Cauliflower Stew has about 218 calories per serving based on the current ingredient list and serving size on this page.
InternationalSaladsVegetarianGluten FreeVeganHigh FiberUnder 300 CaloriesQuick Meals30 Minute Meals
Cauliflower Stew
Cauliflower Stew is a Salads international recipe with 218 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
218 kcal
Total Time
20 min
Servings
1
Protein
13.2 g
About This Recipe
The story behind Cauliflower Stew
Cauliflower Stew is a salads recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around potato, onion, and carrot.
Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 218 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 20 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Cauliflower Stew worth coming back to.
Ingredients
- Potato1/2 medium (90 g)
- Onion1/4 count (38 g)
- Carrot1/2 medium (30 g)
- Cauliflower1.5 cup (165 g)
- Red Bell Pepper1/4 count (30 g)
- Tomato1/2 count (65 g)
- Garlic1/2 clove (2 g)
- Paprika1/2 teaspoon (2 g)
- Olive Oil1/2 tablespoon (5 ml)
- Oregano1/2 tablespoon (2 g)
Instructions
- 1
Step 1
Blend the tomato, onion, bell pepper and garlic. Cook in an oiled pan over medium heat for 5 minutes.
- 2
Step 2
Meanwhile, wash, peel and dice the potato. Cut the carrot into thin slices.
- 3
Step 3
Add the potato, carrot and cauliflower to the pot.
- 4
Step 4
Add oregano, season with salt and pepper, mix, cover and cook over medium heat for 10 minutes.
- 5
Step 5
Season to taste and serve. You can serve with the protein of your choice.
Nutrition Snapshot
Macros and micros at a glance
62/ 100
Forkd Score · Moderate
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
218
Protein
13.2g
Carbs
117.5g
Fat
6.3g
Fiber
19g
Micronutrients
Unlock Micronutrients In The App
See vitamins and minerals in Forkd AI.
Download the app to check micronutrients while keeping your calories and macros in one place.
Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
Yes
Vegan
Yes
Gluten Free
Yes
Dairy Free
No
Allergens
Tree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Cauliflower Stew can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Cauliflower Stew
How long does Cauliflower Stew take to make?
Cauliflower Stew takes about 20 minutes from start to finish. That is roughly about 20 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Cauliflower Stew?
Most ingredients in Cauliflower Stew can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Cauliflower Stew?
Cauliflower Stew can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Cauliflower Stew?
Cauliflower Stew is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.
How do I reheat Cauliflower Stew?
Cauliflower Stew is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.
Can I scale Cauliflower Stew up or down?
Yes. Cauliflower Stew is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Cauliflower Stew?
A large skillet, saucepan, or sheet pan works well for Cauliflower Stew. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Cauliflower Stew is cooked properly?
Cauliflower Stew is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Cauliflower Stew suitable for vegetarians?
Yes. Cauliflower Stew is suitable for vegetarians as written.
Is Cauliflower Stew gluten-free?
Yes. Cauliflower Stew is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Cauliflower Stew?
Yes. This recipe includes Tree Nut and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Cauliflower Stew ahead of time?
Cauliflower Stew can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Cauliflower Stew for my calorie or macro goals?
To make Cauliflower Stew higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.
Personalize This Recipe
Download Forkd and compare this recipe against your own calorie target.
See whether this meal fits your daily calories, protein goals, and broader nutrition plan after you create a profile in the app.
Scan to save Forkd on your phone.
Book a call with our teamFree 7-day access
Use the calorie calculatorRecipe Emails
Get recipe ideas and nutrition tips in your inbox.
If you liked Cauliflower Stew, sign up for new recipe collections, calorie guides, and simple nutrition tips from Forkd.
Similar Recipes
More recipes like this one
InternationalSalads
Arugula, Basil, Beet, Orange and Almond Salad
Arugula, Basil, Beet, Orange and Almond Salad is a Salads international recipe from the Forkd database with calorie and macro details.
225 cal3.8 g protein15 min
InternationalSalads
Asparagus Salad with Artichoke and Tomato
Asparagus Salad with Artichoke and Tomato is a Salads international recipe from the Forkd database with calorie and macro details.
129 cal6 g protein15 min
InternationalSalads
Avocado, Tomato, Broccoli, Carrot and Lettuce Salad
Avocado, Tomato, Broccoli, Carrot and Lettuce Salad is a Salads international recipe from the Forkd database with calorie and macro details.
249 cal10.4 g protein15 min
InternationalSalads
Beet Salad with Beans, Peas and Carrots
Beet Salad with Beans, Peas and Carrots is a Salads international recipe from the Forkd database with calorie and macro details.
299 cal7.6 g protein15 min
InternationalSalads
Beet, Avocado and Orange Salad
Beet, Avocado and Orange Salad is a Salads international recipe from the Forkd database with calorie and macro details.
164 cal3.5 g protein15 min
InternationalSalads
Beet, Orange, Apple and Walnut Salad
Beet, Orange, Apple and Walnut Salad is a Salads international recipe from the Forkd database with calorie and macro details.
197 cal3.3 g protein15 min