This savory and satisfying vegan dish combines tender cauliflower, rich mushrooms, and fragrant garlic, all enhanced by earthy herbs. This skillet recipe is easy to make, packed with flavor, and perfect as a low-carb main or a side dish. Ideal for plant-based diets, the addition of nutritional yeast adds a cheesy, umami touch without any animal products.
Ingredients:
- 1 medium head of cauliflower, cut into small florets
- 2 tablespoons olive oil (or any preferred vegan oil)
- 1 small onion, finely chopped
- 3 garlic cloves, minced
- 8 ounces (225g) mushrooms, sliced (such as white button, cremini, or shiitake)
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- Salt and pepper to taste
- 1/4 cup vegetable broth
- 2 tablespoons nutritional yeast (optional, for a cheesy flavor)
- Fresh parsley, for garnish (optional)
Instructions:
Step 1: Prepare the Cauliflower
- Steam or blanch the cauliflower florets for 3-4 minutes until slightly tender. Drain and set aside.
Step 2: Sauté the Aromatics
- Heat olive oil in a large skillet over medium heat. Add the chopped onion and garlic, cooking for 2-3 minutes until softened and fragrant.
Step 3: Cook the Mushrooms
- Add the sliced mushrooms to the skillet. Cook for 5-7 minutes, stirring occasionally, until the mushrooms release their moisture and become golden brown.
Step 4: Add Herbs and Seasonings
- Season the mushrooms with thyme, rosemary, salt, and pepper. Stir well to coat the mushrooms in the fragrant herbs.
Step 5: Deglaze the Skillet
- Pour the vegetable broth into the skillet, stirring to deglaze and scrape up any flavorful bits from the bottom. Let it simmer for 1-2 minutes.
Step 6: Add Cauliflower
- Toss the steamed cauliflower into the skillet, stirring to combine with the mushrooms and herbs. Cook for another 5-7 minutes, allowing the flavors to meld.
Step 7: Optional Nutritional Yeast
- For a cheesy, savory note, sprinkle in the nutritional yeast and stir well to incorporate.
Step 8: Adjust Seasoning
- Taste the dish and adjust salt and pepper as needed.
Step 9: Garnish and Serve
- Finish with a sprinkle of fresh parsley for a burst of color and freshness. Serve hot as a main course or side dish.
Variations:
- Swap mushrooms for other varieties like cremini, portobello, or shiitake.
- Add a pinch of red pepper flakes for heat.
- Try fresh herbs like thyme or rosemary for a brighter flavor.
Nutritional Information (Per Serving, based on 4 servings)
- Calories: 120 kcal
- Fat: 8g
- Carbs: 9g (Net Carbs: ~6g after fiber)
- Protein: 4g
- Fiber: 3g
- Sodium: 240mg
- Sugars: 3g
This Vegan Garlic Mushrooms Cauliflower Skillet is a healthy, comforting dish, perfect for anyone looking to enjoy a plant-based, low-carb meal. Feel free to experiment with different herbs, spices, or even vegetables for extra variety.
