Tomato & Cauliflower

Name: Tomato & Cauliflower
Cook time: 15 min
Total time: 15 min
Yield: 2 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Easy

LEVEL

#folate

#under_30

#vegetarian

#low_sugar

A tangy low-sugar veggie dish — high-fiber cauliflower with vitamin-C-rich tomato.

MumEat recipe

✨

Nutritional Highlights

🍊

177%

DAILY RDI

Vitamin C

150.5mg

🌿

35%

DAILY RDI

Folate

210.5µg

🩸

10%

DAILY RDI

Iron

2.8mg

+ 3 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Tomato cauliflower is a frequent low-sugar vegetable dish for pregnant moms.

🔬 Modern Science

Cauliflower is high-fiber and low-GI; tomato's lycopene and vitamin C provide antioxidants and aid iron absorption — good for sugar and weight control.

⚠️Moderate evidence

🍳

Instructions

3 steps

Cut cauliflower into florets, blanch 1 minute.

💡焯水后更易熟也更干净。

Fry tomato into a pulpy sauce with a little water.

Add cauliflower, coat in sauce, season with salt.

🌿

Full Nutrition Breakdown

🌿Folate

35%(210.5µg)

💪Protein

8%(5.6g)

🩸Iron

10%(2.8mg)

Calcium

6%(61mg)

Zinc

9%(1mg)

Vitamin C

177%(150.5mg)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] 中华医学会.《妊娠期糖尿病诊治指南2022》.

高纤维低升糖蔬菜有助平稳餐后血糖。

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