Savory garlic mushrooms cauliflower skillet made in one pan. A quick, healthy, vegan dinner packed with flavor and vegetables.
🧾 Ingredients
- 2 tbsp olive oil
- 1 small onion, sliced
- 4 cloves garlic, minced
- 2 cups cauliflower florets
- 8 oz mushrooms, sliced
- ½ tsp smoked paprika
- ½ tsp dried thyme
- ¼ tsp black pepper
- Salt, to taste
- 2 tbsp fresh parsley, chopped
- Optional: lemon juice or chili flakes
👩🍳 Instructions
First, heat the olive oil in a large skillet over medium heat.
Next, add the onion and sauté until softened.
Then, add the garlic and cook until fragrant.
After that, add the cauliflower and mushrooms. Stir well and cook for 8–10 minutes, stirring occasionally, until tender and lightly browned.
Next, sprinkle in the smoked paprika, thyme, salt, and pepper. Stir to combine.
Finally, garnish with fresh parsley and a squeeze of lemon juice if desired. Serve warm.
💡 Tips & Variations
- Crispier veggies: Roast cauliflower separately, then combine.
- Protein boost: Add chickpeas or tofu cubes.
- Spicy version: Add chili flakes or cayenne.
- Creamy option: Stir in vegan cream or cashew sauce.
- Meal prep: Store leftovers in the fridge for up to 3 days.
🌟 Benefits of Garlic Mushrooms Cauliflower Skillet
First, this dish is quick and easy, making it perfect for busy weeknights.
Additionally, cauliflower provides fiber and essential vitamins.
Moreover, mushrooms add umami flavor and antioxidants.
Furthermore, garlic supports immune health and boosts taste.
In addition, this one-pan meal is naturally vegan, gluten-free, and low-carb.
Finally, it pairs well with grains, pasta, or as a standalone dish.
📊 Nutrition Facts (Per Serving – Approximate)
- Calories: 170
- Protein: 6g
- Carbohydrates: 12g
- Fiber: 4g
- Fat: 12g
- Saturated Fat: 2g
- Sugar: 4g
- Sodium: 220mg
🧒 Kid-Friendly Version
To make this dish kid-friendly, reduce the garlic and spices slightly. Chop the vegetables into smaller pieces and cook until extra tender. You can also sprinkle with vegan cheese or serve over pasta or rice to make it more familiar and appealing to kids.
