Western - style Stir - fried Mushrooms and Cauliflower

I. Ingredients
Cauliflower: 1 head (about 500g)
Mushrooms: 200g (You can choose button mushrooms, shiitake mushrooms, etc. Here, button mushrooms are used as an example)
Onion: half
Garlic: 3 cloves
Olive oil: 2 - 3 tablespoons
Salt: appropriate amount
Black pepper powder: appropriate amount
Light soy sauce: 1 tablespoon
Lemon juice: 1 tablespoon (optional, adding a fresh flavor)
Parsley flakes: a little (for decoration, dried parsley flakes can be used)
II. Cooking Steps
Pre - treatment of Ingredients
Cut the cauliflower into small florets, soak them in salt water for 15 minutes to remove impurities and possible pesticide residues, and then rinse them thoroughly with clean water.
Wash the button mushrooms and cut them into thin slices. Cut the onion into shreds and mince the garlic for later use.
Boiling the Cauliflower
Add an appropriate amount of water to the pot. When the water boils, add a little salt and a few drops of olive oil, then put in the cauliflower florets and boil for 3 - 5 minutes until the cauliflower is half - cooked. Take out the cauliflower, rinse it with cold water, and drain the water. Adding salt and olive oil at this step can keep the cauliflower green and give it a certain flavor.
Stir - frying the Ingredients
Heat the pan and pour in 2 - 3 tablespoons of olive oil. When the oil is slightly hot, add the onion shreds and stir - fry until they become transparent and soft, giving off a fragrance, which takes about 2 - 3 minutes.
Add the minced garlic and continue to stir - fry for 1 minute until the garlic aroma fills the air.
Put in the sliced button mushrooms and turn to medium - heat to stir - fry. The mushrooms will gradually release water. Keep stir - frying until the water evaporates, the mushrooms become soft, and the surface turns slightly golden. This process takes about 5 - 7 minutes.
Seasoning and Stir - frying
Add the boiled cauliflower and stir - fry evenly with the mushrooms and onion.
Add an appropriate amount of salt and black pepper powder for seasoning, adjusting the amount according to personal taste. Then add 1 tablespoon of light soy sauce to enhance the freshness and continue to stir - fry for 2 - 3 minutes, allowing the cauliflower to fully absorb the flavor of the seasonings.
If you like a fresh taste, you can pour in 1 tablespoon of lemon juice before taking out of the pan and stir - fry quickly to mix well.
Plating and Decoration
Scoop the stir - fried mushrooms and cauliflower onto a plate and sprinkle a little parsley flakes for decoration. Then a delicious Western - style stir - fried mushrooms and cauliflower is ready.
III. Nutritional Value
Cauliflower: It is rich in vitamin C, vitamin K, dietary fiber, and various antioxidants. Vitamin C helps enhance immunity and promote the synthesis of collagen. Vitamin K is beneficial to bone health, helping with the absorption and utilization of calcium. Dietary fiber can promote intestinal peristalsis and prevent constipation.
Mushrooms: They contain abundant protein, polysaccharides, provitamin D, etc. Protein is an important component of body cells and tissues. Polysaccharides have physiological activities such as immune regulation. Provitamin D can be converted into vitamin D in the human body, which helps with calcium absorption and has a positive effect on bone health.
Onion and Garlic: Onion contains ingredients such as allicin and selenium sulfide, which have the effects of anti - inflammation, antioxidant, and prevention of cardiovascular diseases. Garlic is rich in allicin, which has functions such as antibacterial, anti - inflammatory, and enhancing immunity.