Mediterranean Sauteed Garlic Cauliflower & Mushrooms
Cauliflower florets and earthy mushrooms are sauteed with garlic, olive oil, and Mediterranean herbs, then finished with a splash of lemon juice and fresh parsley. It’s a rustic, hearty side that’s naturally vegan, gluten-free, and incredibly satisfying.
⏱️ Required Time
Prep Time: 10 minutes
Cook Time: 15–20 minutes
Total Time: 25–30 minutes
Servings: 4
Ingredients
1 medium head cauliflower, cut into small florets (about 4 cups)
8 oz (225 g) cremini or white mushrooms, sliced
3 tbsp extra virgin olive oil
4 cloves garlic, minced
1 tsp dried oregano
½ tsp ground cumin
¼ tsp crushed red pepper flakes (optional)
Salt and pepper, to taste
Juice of ½ lemon
2 tbsp chopped fresh parsley or mint (or a mix)
Optional garnish: crumbled feta, toasted pine nuts, or lemon zest
Instructions
1. Prepare the Vegetables
1. Rinse and dry cauliflower and mushrooms.
2. Cut cauliflower into small, even florets for faster cooking.
3. Slice mushrooms into thick slices to retain texture during sauteing.
2. Sauté the Cauliflower
4. Heat 2 tablespoons of olive oil in a large skillet over medium heat.
5. Add cauliflower and cook for 6–7 minutes, stirring occasionally, until starting to brown and become tender-crisp.
3. Add the Mushrooms & Garlic
6. Push the cauliflower to one side of the skillet.
7. Add the remaining 1 tbsp oil and mushrooms. Cook for 4–5 minutes until they release their moisture and begin to brown.
8. Add garlic, oregano, cumin, and red pepper flakes. Stir everything together and cook for another 2–3 minutes until fragrant and well-coated.
4. Finish & Serve
9. Season with salt, pepper, and a squeeze of lemon juice.
10. Stir in chopped fresh herbs.
11. Optional: Top with crumbled feta, toasted pine nuts, or a sprinkle of lemon zest before serving.
Notes
Cauliflower should be browned but not mushy—don’t overcrowd the pan.
Use baby bella mushrooms for more depth, or wild mushrooms for a gourmet twist.
This dish is excellent warm or at room temperature, making it perfect for mezze platters.
Tips
Want a richer flavor; Add a splash of white wine or vegetable broth after adding garlic.
Add a handful of chickpeas or cooked lentils to make it a protein-rich main.
Use ghee or clarified butter instead of olive oil for a nuttier flavor (if not vegan).
❓ Frequently asked questions FAQ
Q: Can I make this ahead?
A: Yes. You can cook it and refrigerate it for up to 3 days. Reheat in a skillet or enjoy cold as a salad.
Q: Is this dish freezer-friendly?
A: It’s best fresh, but you can freeze it. Reheat gently in a pan to prevent mushiness.
Q: What can I serve this with?
A: Grilled chicken, lamb chops, couscous, quinoa, or stuffed grape leaves.
Q: Can I roast instead of sauté?
A: Absolutely! Roast cauliflower and mushrooms at 425°F (220°C) for 20–25 minutes, then toss with garlic, olive oil, herbs, and lemon juice.
Nutrition Facts
Calories 130 kcal
Carbohydrates 10 g
Protein 4 g
Fat 9 g
Fiber 4 g
Sugar 3 g
Sodium 90 mg
Vitamin C 70% DV