Sauteed Ground Beef and Cauliflower, Carrots and Broccoli

I know that the title of the recipe is a total brain freeze!  My original recipe title was ground beef and cauliflower, using one full head of cauliflower. But due to my love for veggies, I extended the taste of the original recipe, and this one was born.

And in my attempt to be clear, I named them all in the title! Fair? No? Oh!

When you’ve tried this recipe, you will forgive me for that long title. Okay, let’s make a deal: we will call this ground beef with vegetables, at least in this blog.

If you have tried my previous recipe for ground beef with oyster sauce, sans the oyster sauce, plus the choices of vegetables are different. The oyster sauce, in the other recipe, is an added enhancer. 

Health benefits of ground beef and cauliflower

This recipe is healthy and family-friendly. From the ground beef itself, you will have enough proteins your body needs, while the cauliflower can be a substitute for rice, therefore you can have a serving of this recipe by itself for a complete meal and skip the rice.

Cauliflower is a basic ingredient for keto diets and a vehicle for losing weight without the feeling of being denied your cravings for carbohydrates. I doubted that statement for a while being a rice-lover myself, but cauliflower indeed can satiate your taste buds and cheat your brain with the feeling of fullness. Yeah, with ground beef and cauliflower alone, this dish would give you all that you need – nutrients and satisfaction. You may want to try our recipe for cauliflower rice here.

Having said that, this is still perfect as a topping for steamed white rice or as an accompaniment to any fried rice. 

Ingredients for ground beef and vegetables

There are two essential ingredients in this recipe – ground beef and cauliflower.  The carrots and broccoli as extenders add color to the dish, plus an additional invitation to the taste buds. And then, of course, your salt and ground black pepper.

Substitutions

• Use ground chicken to replace ground beef.
• Replace veggies with green beans, jicama, zucchini, and even diced potatoes (this will add to your carb count, though).

How to cook ground beef and vegetables

This recipe qualifies as a quick-and-easy choice. All you need is to saute garlic, onions, and tomatoes in a pot followed by ground beef, and vegetables, then you are good to go. Cook over medium-high heat (medium heat is better) until the vegetables are cooked. The vegetable extenders can be added along with the cauliflower; you have the option to pre-boil the carrots and broccoli, but throwing them onto the pot of beef and cauliflower will also work. Salt and pepper can be added near the end of cooking or at the table.

How to serve sauteed ground beef with vegetables

A bowl of this dish is enough as a complete meal especially on busy weeknights. This can also be served over steamed white rice or fried rice. You can also serve them with dinner rolls, flatbreads, or tortilla chips on the side.

Storing/Keeping leftovers

I am confident that unless you double or triple the recipe here, there is no need to worry about leftovers as you will finish this meal in one go. If you have leftovers, though, they can be kept in an airtight container in the fridge for 2-4 days.

To serve it again, place them in a baking dish, and reheat them in the microwave for about 3 minutes, or 5-7 minutes in the conventional oven. I prefer to heat it in a pan over medium heat stirring until heated.  

Cooking tips:

• Adding a small chopped tomato during the sauteing process will add juiciness to the dish.
• Replace vegetable oil with olive oil, if you wish.
• Use white or yellow onion, as the taste of the red onion is a bit strong for this dish.
• You may want to steam cauliflower and broccoli before sauteing them with the meat and carrots.
• Add a bit of water anytime in the cooking process if you feel that the dish is becoming dry.  
• Diced potatoes can also be added here as extenders. That would add some starch to the dish, though, as a gentle reminder. 
• Go creative with the veggies – try green beans or zucchini. I suggest pre-boiling the zucchini as its water content could alter the taste of the dish. We do not like the dish to be dry, but we do not like to have excess water either.
• Garlic powder can be added during the last step of cooking, especially if you are deleting fresh garlic in the beginning.  The same goes with onion powder.
• A dash of chili powder is also best if you prefer a little heat.
• Sprinkle with shredded cheddar cheese on top for added enhancement.
• Idea: cook it as a weeknight meal. Truly quick and easy. 

Sauteed Ground Beef and Cauliflower, Carrots and Broccoli

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• Author: Magida
• Prep Time: 10 minutes
• Cook Time: 15
• Total Time: 25 minutes
• Yield: 3–4 servings 1x
• Category: Main dish
• Method: cooking
• Cuisine: International

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Description

Easy ground beef and veggies recipe in under 30 minutes. Packed with flavor and nutrients, this is perfect for busy weeknights. 

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Ingredients

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• 250g ground beef
• 3 cloves garlic (minced)
• 1 medium onion (chopped)
• 1 small-sized tomato (chopped) – this is optional
• 2 tbsps cooking oil
• Salt and ground black pepper to taste
• 1 piece medium-sized carrot (julienned)
• ½ head broccoli (cut up into florets)
• ½ head cauliflower (cut up into florets)
• 1/2 cup water
• Chopped parsley or thinly-sliced green onions as garnishing.

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Instructions

• Sautee garlic, onion in cooking oil for a couple of minutes or until the onions are translucent. Add chopped tomatoes, if using.
• Add ground beef and cook while stirring until the juices evaporate.
• Add carrots, and cook for 2-3 minutes.
• Add broccoli and cauliflower florets to the beef mixture. Cook while stirring until the vegetables are done.
• Season with salt and ground black pepper, then stir another time.
• Add water, as necessary.
• Transfer onto a serving plate and garnish with chopped parsley or thinly sliced green onions.

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