🧄 Garlic Cauliflower and Mushrooms

📝 Description

This simple and flavorful side dish brings together two nutrient-packed vegetables: cauliflower and mushrooms. Roasted or sautéed with aromatic garlic, a touch of olive oil, and optional red pepper flakes for heat, it’s a quick, wholesome, and delicious way to elevate any meal. Vegan, gluten-free, and perfect as a side or light main.

🍄 Ingredients

• 1 head of cauliflower, cut into florets
• 2 tbsp olive oil
• 3 cloves garlic, finely chopped
• 8 oz (about 2½ cups) mushrooms, sliced (any variety: cremini, white button, or baby bella)
• Salt and black pepper, to taste
• 1/4 tsp red pepper flakes (optional, for a mild kick)

🔥 Instructions

Option 1: Roasted (Deeper flavor, slightly crisp)

1. Preheat oven to 425°F (220°C).
2. In a large bowl, toss cauliflower florets and mushrooms with olive oil, garlic, salt, pepper, and red pepper flakes (if using).
3. Spread mixture on a baking sheet in a single layer.
4. Roast for 25–30 minutes, flipping halfway, until golden and tender.
5. Serve hot, optionally garnished with fresh parsley or a squeeze of lemon.

Option 2: Sautéed (Faster, softer texture)

1. Heat olive oil in a large skillet over medium-high heat.
2. Add garlic and sauté for 30 seconds until fragrant.
3. Add cauliflower florets and cook for 5–7 minutes, stirring occasionally.
4. Add mushrooms, season with salt, pepper, and red pepper flakes. Cook another 5–8 minutes until tender and browned.
5. Serve warm.

🍽️ Servings

Makes 2–4 servings, depending on portion size (as a side dish).

🧠 Notes & Tips

• Even cooking: Cut cauliflower into even bite-sized florets to ensure they cook uniformly.
• Garlic burn prevention: Add garlic later in roasting or use whole crushed cloves if roasting longer than 30 minutes.
• Mushroom tip: Don’t overcrowd the pan when sautéing — it helps them brown instead of steam.
• Flavor boost: Finish with a sprinkle of grated Parmesan or a drizzle of balsamic vinegar.
• Add protein: Top with toasted nuts, seeds, or chickpeas for a heartier option.

🔍 Nutritional Info (Per serving, based on 4 servings)

• Calories: ~100 kcal
• Protein: 3g
• Fat: 7g
• Carbs: 9g
• Fiber: 3g
• Sugars: 3g
• Sodium: ~100mg (adjust depending on added salt)

🌿 Health Benefits

• Low-calorie & nutrient-dense: Great for weight management.
• Rich in antioxidants: Mushrooms and garlic support immune function and anti-inflammatory effects.
• High in fiber: Helps with digestion and keeps you full longer.
• Anti-cancer properties: Cruciferous vegetables like cauliflower contain glucosinolates.
• Heart-healthy fats: Olive oil is rich in monounsaturated fats.

❓ Q&A

Q: Can I use frozen cauliflower or mushrooms?
A: Yes, but roast them straight from frozen at a higher temp (around 450°F) for better texture.

Q: What kind of mushrooms work best?
A: Baby bella or cremini mushrooms offer a rich, meaty flavor, but white button mushrooms also work well.

Q: Can I make this ahead?
A: Yes, it keeps well in the fridge for up to 3 days. Reheat in a pan or oven to keep texture.

Q: Is this dish keto-friendly?
A: Absolutely! It’s low in carbs and high in fiber.

Q: Can I add other veggies?
A: Yes! Bell peppers, zucchini, or asparagus pair well with the garlic and mushrooms.