Garlic Mushrooms and Cauliflower Skillet 🧄🍄🥦
A savory, nutrient-packed dish that’s vegan, low-carb, and gluten-free! Perfect as a side dish or a light main course.
Ingredients:
✅ 1 tbsp olive oil
✅ 2 tbsp vegan butter alternative (or coconut oil for a slightly different flavor)
✅ 1 lb cremini or button mushrooms, whole or sliced
✅ 1 small head of cauliflower, cut into small florets
✅ 4 cloves garlic, minced
✅ 1/4 cup white wine (optional – use vegetable broth as a substitute)
✅ 2 tbsp fresh parsley, chopped
✅ Salt & black pepper, to taste
✅ Red pepper flakes (optional, for spice)
Instructions:
1️⃣ Sauté the mushrooms:
- Heat olive oil and butter alternative in a large skillet over medium-high heat.
- Add the mushrooms and cook for 5-6 minutes, stirring occasionally, until they start to brown.
2️⃣ Add the cauliflower & garlic:
- Toss in the cauliflower florets and cook for another 5 minutes.
- Stir in the minced garlic and sauté for 1 minute until fragrant.
3️⃣ Deglaze with wine or broth:
- Pour in white wine (or vegetable broth) to deglaze the pan.
- Scrape up any bits from the bottom and let it cook for another 2-3 minutes until liquid is slightly reduced.
4️⃣ Season & garnish:
- Add salt, pepper, red pepper flakes (if using), and chopped parsley.
- Stir well and cook for another 2 minutes until everything is well coated and flavors are combined.
5️⃣ Serve & enjoy!
- Remove from heat and serve immediately. It pairs well with grilled tofu, quinoa, or a side of fresh salad.
Notes & Tips:
✔️ Extra Crispy? Roast the cauliflower separately at 400°F (200°C) for 15-20 min before adding to the skillet.
✔️ Protein Boost? Toss in chickpeas or pan-fried tofu for extra plant-based protein.
✔️ Cheesy Flavor? Sprinkle some nutritional yeast before serving.
✔️ Wine Substitute? Apple cider vinegar or lemon juice can also work!
✔️ Make it a Meal: Serve over quinoa, brown rice, or lentils for a filling dish.
Servings & Nutritional Info (Per Serving, Approximate)
🍽 Servings: 3-4
- 🔥 Calories: ~120-150 kcal
- 🥑 Fats: ~7-10g
- 🍄 Carbs: ~10-12g
- 💪 Protein: ~4-5g
- 🌾 Fiber: ~4g
Benefits of This Dish:
🌿 Low in Calories: Great for weight loss & clean eating.
🧄 Rich in Antioxidants: Garlic and mushrooms support immune function.
🍄 High in Fiber: Cauliflower & mushrooms aid digestion.
💪 Nutrient-Dense: Packed with vitamins B, C, K, and minerals like selenium & potassium.
🔥 Anti-Inflammatory: Olive oil, garlic, and parsley support heart health.
Q&A Section
❓ Can I make this ahead of time?
✅ Yes! Store in an airtight container in the fridge for up to 3 days. Reheat in a skillet for best texture.
❓ Can I use frozen cauliflower?
✅ Yes, but let it thaw and drain excess water before cooking to avoid sogginess.
❓ Can I add more vegetables?
✅ Absolutely! Try adding zucchini, bell peppers, or spinach for variety.
❓ What’s the best way to serve this?
✅ It pairs great with grilled tofu, quinoa, rice, or as a topping for toast!
❓ How do I make it spicy?
✅ Increase the red pepper flakes or add a dash of sriracha!
Would you like any variations, such as a creamy version or herb-infused style? 😊