Description
A quick, one‑pan skillet dish of sautéed mushrooms and tender cauliflower in garlic and thyme with optional lemon brightness—healthy, vegan, gluten‑free, and full of flavor.
Ingredients
- 2 tablespoons olive oil (or vegan butter)
- 4 cups cauliflower florets, cut into bite‑sized pieces
- 8 ounces mushrooms, sliced (cremini, baby bella or white)
- 4 cloves garlic, minced
- ½ teaspoon salt (adjust to taste)
- ¼ teaspoon black pepper
- ½ teaspoon dried thyme (or 1 teaspoon fresh thyme leaves)
- ¼ teaspoon red pepper flakes (optional, for heat)
- 1 tablespoon lemon juice (optional, for brightness)
- 2 tablespoons chopped fresh parsley (for garnish)
- ¼ cup vegetable broth or water (optional, for steaming)
Instructions
- Heat the olive oil (or vegan butter) in a large skillet over medium heat.
- Add the minced garlic and sauté for about 30 seconds until fragrant—avoid burning.
- Add the sliced mushrooms and let them cook undisturbed for 3‑4 minutes so they brown, then stir and cook another 3‑4 minutes until tender.
- Add the cauliflower florets, salt, pepper, thyme, and optional red pepper flakes. Stir to coat.
- Pour in the vegetable broth (or water), cover the skillet, and let the vegetables steam for about 8‑10 minutes, until the cauliflower is tender‑crisp.
- Uncover and cook 2‑3 more minutes to evaporate extra liquid.
- Stir in the lemon juice (if using) and sprinkle with chopped parsley. Taste and adjust seasoning if needed. Serve warm.
Notes
- You can add cooked quinoa, rice or couscous to make this more of a full meal.
- Mix in chickpeas, white beans or tofu for extra protein.
- Toss in spinach, kale or arugula during the last 1‑2 minutes of cooking for greens.
- Top with a fried or poached egg for a breakfast or brunch twist.
- If you want more spice, increase the red pepper flakes or add smoked paprika.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course / Side Dish
- Method: Skillet (One‑Pan)
- Cuisine: Modern Healthy / Vegan Friendly
Nutrition
- Serving Size: 1 serving
- Calories: 180
- Sugar: 4g
- Sodium: 320mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 14g
- Fiber: 5g
- Protein: 5g
- Cholesterol: 0mg
