Mediterranean Garlic Cauliflower and Mushrooms
This dish is a quick and healthy way to bring Mediterranean flavors to your table. Cauliflower and mushrooms soak up the garlicky olive oil and develop a golden, savory bite. The red pepper flakes add a gentle heat, making it a versatile side that pairs well with grilled meats, seafood, or can even stand alone as a light vegetarian main.
Time
Prep time: 10 minutes
Cook time: 15 minutes
Total time: 25 minutes
Ingredients
1 head cauliflower, cut into florets
2 tbsp olive oil
3 cloves garlic, minced
8 oz mushrooms, sliced
Salt and black pepper, to taste
1/4 tsp red pepper flakes (optional)
Instructions
Prepare the cauliflower: Rinse and cut the cauliflower into small, bite-sized florets. Pat dry to avoid excess moisture.
Heat the pan: In a large skillet, warm the olive oil over medium heat.
Cook the garlic: Add the minced garlic and sauté for about 30 seconds until fragrant (don’t let it burn).
Add vegetables: Stir in the cauliflower florets and mushrooms. Cook for 10–12 minutes, stirring occasionally, until the cauliflower is tender and lightly browned and the mushrooms release their juices.
Season: Sprinkle with salt, black pepper, and red pepper flakes (if using). Toss everything together to coat evenly.
Serve: Transfer to a serving dish and enjoy hot, either as a side or a main with some warm pita or a grain like quinoa or couscous.
Tips
Don’t overcrowd the pan: If the skillet is too full, the veggies will steam instead of brown. Cook in batches if needed.
Dry the cauliflower: Pat it dry after rinsing so it gets that nice golden sear.
Garlic timing: Add the garlic just before the vegetables to avoid burning it.
Finish with freshness: A squeeze of lemon juice or a sprinkle of fresh parsley can brighten the dish right before serving.
Variations
Cheesy twist: Add a sprinkle of grated Parmesan or crumbled feta on top for extra flavor.
Herb boost: Toss in Mediterranean herbs like oregano, thyme, or rosemary while cooking.
Nutty crunch: Add toasted pine nuts or slivered almonds before serving.
Make it hearty: Serve over couscous, quinoa, or brown rice for a filling vegetarian meal.
Spicy option: Increase the red pepper flakes or drizzle a bit of harissa for a bolder kick.
Q&A
Q: Can I roast the vegetables instead of sautéing them?
A: Yes, absolutely. Toss the cauliflower and mushrooms with olive oil, garlic, and seasonings, then roast at 400°F (200°C) for 20–25 minutes, stirring halfway. You’ll get a deeper caramelized flavor.
Q: What mushrooms work best?
A: White button or cremini mushrooms are great, but shiitake or portobello slices add more earthy depth.
Q: Can I make this ahead of time?
A: Yes. It stores well in the fridge for 3–4 days. Reheat in a skillet with a splash of olive oil to bring back the texture.
Q: How can I make this a main dish?
A: Serve it over grains like quinoa, couscous, or farro. You can also toss in chickpeas or lentils for added protein.
Nutrition Facts
(per serving, approx. 4 servings)
Calories: 110
Protein: 4 g
Fat: 6 g
Carbohydrates: 12 g
Fiber: 4 g
Sugar: 4 g
Sodium: 90 mg
Conclusion
Mediterranean Garlic Cauliflower and Mushrooms is a quick, light, and versatile recipe that fits perfectly into a balanced diet. With just a handful of ingredients, you get a side or main dish that’s flavorful, nourishing, and easy to customize. Whether you sauté or roast, serve it plain or over grains, this recipe is a great way to enjoy the natural flavors of cauliflower and mushrooms with a Mediterranean twist.