Roasted Cauliflower & Zoodle Stir Fry in a Tomato, Apple and Beetroot Sauce

Roasted CauliflowerWhat’s that you say? More beetroot and more stir fry? I promise there will be some recipes coming up soon which involve lots of chocolate and tasty treats. But for today, it’s another main! This is a recipe packed full of vegetables, a bright and light main with a kick to it. Roasted Cauliflower is tossed into a zoodle and mixed vegetable stir fry and smothered in a tomato, apple and beetroot sauce. This would go perfectly with rice or glass noodles; it’s filling, nutritious and super healthy, so feel free to eat as much as you want! And it’s so colourful that it cheers me up no end!

f 6 5b Steps

(Full instructions at the bottom of the page)

aChop cauliflower and toss into foil lined tray. Drizzle with soy sauce and balsamic and season with chilli flakes and black pepper. Pop into preheated 200c/400f oven for 30 minutes.

bDice tomatoes and cook over a medium heat for 10 minutes.

cWhen they start to break down add chopped apple.

dAdd garlic, herbs, lemon, beetroot, balsamic and black pepper to bowl and mix.

eSquish the tomatoes and apples with a fork and add them to the beetroot mix and stir.

gToss the ingredients for the stir fry into a pan and heat on high for 3-5 minutes.

hThrow in the roasted cauliflower.

iCover with the sauce and stir.


Roasted Cauliflower & Zoodle Stir Fry in a Tomato, Apple and Beetroot Sauce

  • Servings: 2-4
  • Difficulty: easy
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Roasted Cauliflower

  • 600g cauliflower – cut into florets
  • 1/2 tsp chilli flakes
  • soy sauce
  • balsamic vinegar
  • spray oil
  • black pepper

Tomato, Apple and Beetroot Sauce

  • 4 medium tomatoes – diced
  • 2 small apples – peeled and diced (I used royal gala)
  • 100g cooked beetroot – chopped into small pieces
  • 4 cloves of garlic – crushed
  • 2 tbsp balsamic vinegar
  • 2 tsp parsley
  • 1 tsp basil
  • 1/2 tsp chilli flakes (or to taste)
  • juice and zest of half a lemon
  • black pepper

Zoodle Stir Fry

  • 2 (about 260g) courgettes/zucchini – spiralized or peeled into zoodles (this always leaves end pieces which I toss in too)
  • 1 cup (100g) green cabbage – shredded
  • 1 cup (100g) white cabbage – shredded
  • 1 cup (50g) carrot – grated or peeled
  • 1/2 cup broccoli – cut into florets
  • spray oil
  • black pepper


  1. Preheat the oven to 200c/400f.
  2. Chop the cauliflower into florets. Toss into foil lined tray, drizzle with balsamic and soy sauce. Sprinkle with chilli flakes and black pepper. Put in preheated oven for 30 minutes.
  3. While the cauliflower is cooking, prepare the other vegetables for the recipe.
  4. 5 minutes into cooking time, throw the tomatoes into a pan with some olive oil/spray oil, season with salt and pepper and cook over medium heat for ten minutes.
  5. Whilst the tomatoes are cooking, add the beetroot, garlic, balsamic, herbs, chilli, lemon and black pepper into a small bowl and mix.
  6. After 10 minutes, toss the chopped and peeled apple into the pan with the tomatoes. Cook until they start to break down (5-10 minutes). Mash the tomatoes and apples together with a fork.
  7. Throw them into the beetroot mix and stir to combine and leave to one side.
  8. Toss the ingredients for the Zoodle Stir Fry into a pan and cook over a high heat for 3-5 minutes until cooked. Throw in the Roasted Cauliflower and mix in the Tomato, Apple and Beetroot Sauce. Stir to combine.
  9. Enjoy!