Healthy Roasted Cauliflower & Mushroom Stew
This rustic stew features roasted cauliflower and earthy mushrooms simmered in a rich tomato-herb broth with garlic, onion, and a splash of balsamic for depth. It’s vegan, gluten-free, and packed with flavor and fiber.
Time
Prep Time: 20 minutes
Cook Time: 35–40 minutes
Total Time: 55–60 minute
Ingredients:
For Roasting:
1 small head cauliflower, cut into florets
2 tbsp olive oil
Salt and black pepper, to taste
1/2 tsp smoked paprika (optional, for flavor)
For the Stew:
1 tbsp olive oil
1 medium onion, chopped
3 garlic cloves, minced
8 oz (225g) cremini or button mushrooms, sliced
1/2 tsp dried thyme
1/2 tsp dried rosemary
1/4 tsp chili flakes (optional)
1 tbsp tomato paste
1 can (14 oz / 400g) crushed tomatoes
2 cups low-sodium vegetable broth
1 tbsp balsamic vinegar
Salt and pepper to taste
1 can (15 oz) chickpeas, drained and rinsed (optional for extra protein)
2 cups chopped kale or spinach (optional, for greens)
Fresh parsley, for garnish
Lemon wedges, for serving
Instructions:
1. Roast the Cauliflower:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower florets with olive oil, smoked paprika, salt, and pepper.
3. Spread on a baking sheet and roast for 20–25 minutes, flipping once, until golden and tender.
2. Cook the Stew Base:
1. In a large pot, heat olive oil over medium heat.
2. Add onion and sauté for 4–5 minutes until soft.
3. Stir in garlic and cook 1 minute more.
4. Add mushrooms and cook for 6–8 minutes until browned and their moisture is released.
5. Add thyme, rosemary, chili flakes, and tomato paste. Stir for 1 minute to toast.
3. Simmer the Stew:
1. Pour in crushed tomatoes, vegetable broth, balsamic vinegar, salt, and pepper.
2. Stir in chickpeas (if using). Bring to a simmer and cook for 10–15 minutes.
4. Add Roasted Cauliflower & Greens:
1. Add roasted cauliflower to the stew.
2. Stir in spinach or kale if using, and simmer for 5 more minutes until wilted.
5. Serve:
Ladle stew into bowls. Top with fresh parsley and a squeeze of lemon juice.
Notes & Tips:
Make it creamier: Stir in 1/4 cup coconut milk or cashew cream at the end.
Add heat: Use chili flakes or a pinch of cayenne for a spicier version.
Serve with: Crusty bread, brown rice, quinoa, or mashed potatoes.
❓ Frequently asked questions FAQ:
Q: Can I freeze this stew?
A: Yes! Let cool fully and freeze in portions. It reheats beautifully on the stovetop.
Q: Can I use frozen cauliflower or mushrooms?
A: Yes, but for the best flavor and texture, roast fresh cauliflower if possible.
Q: What’s a good substitute for balsamic vinegar?
A: Use red wine vinegar with a touch of maple syrup or a splash of soy sauce for depth.
Nutrition information
Calories: ~210
Protein: 5g
Carbs: 18g
Fat: 11g
Fiber: 6g
Sugar: 6g