Mediterranean Mushroom and Cauliflower Skillet
This one-pan Mediterranean Mushroom and Cauliflower Skillet is a wholesome, plant-based dish bursting with earthy mushrooms, tender cauliflower florets, caramelized onions, and bright herbs. It’s seasoned with garlic, lemon, and a touch of cumin, then finished with a sprinkle of feta and fresh parsley. Perfect as a light main or a hearty side dish, it’s low-carb, gluten-free, and packed with flavor!
⏱️ Time:
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Ingredients:
Vegetables:
2 tablespoons extra virgin olive oil
1 small red onion, thinly sliced
3 garlic cloves, minced
1 medium head cauliflower, cut into small florets (about 4 cups)
250g (about 9 oz) cremini or button mushrooms, sliced
1 small red bell pepper, diced (optional for color and sweetness)
Seasonings:
1 teaspoon ground cumin
1 teaspoon dried oregano
Salt and freshly ground black pepper, to taste
Juice of ½ lemon
Finishing Touches:
¼ cup crumbled feta cheese (optional for a vegetarian version)
2 tablespoons chopped fresh parsley
1 tablespoon toasted pine nuts or slivered almonds (optional for crunch)
Instructions:
1. Sauté Aromatics:
In a large skillet, heat the olive oil over medium heat. Add the sliced onion and sauté for 2–3 minutes until softened.
2. Add Garlic & Cauliflower:
Stir in the minced garlic and cauliflower florets. Cook for 5–7 minutes, stirring occasionally, until the cauliflower begins to soften and brown slightly.
3. Cook Mushrooms & Peppers:
Add the sliced mushrooms and diced bell pepper (if using). Season with cumin, oregano, salt, and pepper. Continue to sauté for 7–10 minutes, until the mushrooms are tender and most of their moisture has evaporated.
4. Finish with Lemon:
Squeeze in the lemon juice and toss everything to combine. Cook for another minute to blend the flavors.
5. Add Toppings & Serve:
Remove from heat. Sprinkle with crumbled feta, fresh parsley, and optional toasted nuts. Serve warm as a main or side.
️ Serving Suggestions:
Pair with warm whole wheat pita or herbed couscous.
Serve over hummus for a creamy base.
Add a poached or soft-boiled egg for extra protein.
Notes:
Make it Vegan: Omit the feta or use a plant-based alternative.
Add Protein: Add cooked chickpeas, white beans, or shredded rotisserie chicken.
Spice it Up: A pinch of red pepper flakes adds a little heat.
Texture Boost: Toasted nuts or seeds like sunflower or pine nuts add delightful crunch.
❓ Frequently asked questions FAQ
Q: Can I use frozen cauliflower?
A: Yes, but thaw and pat dry first to avoid excess moisture. Cook a few minutes longer if needed.
Q: How long does it last in the fridge?
A: Up to 4 days in an airtight container. Reheat in a skillet or microwave.
Q: Can I roast instead of sauté?
A: Absolutely. Toss the cauliflower and mushrooms in olive oil and spices, roast at 400°F (200°C) for 25–30 minutes, then finish with lemon, feta, and herbs.
Q: What other herbs work well here?
A: Fresh dill, thyme, or basil can substitute or complement the parsley.
Nutritional Information
Calories 190 kcal
Protein 6 g
Carbohydrates 14 g
Fat 13 g
Sodium 280 mg
Iron 1.8 mg