Lite Cauliflower with Mushroom Sauce
Elevate your weeknight dinners with this hearty and wholesome Lite Cauliflower with Mushroom Sauce recipe! This plant-based dish features tender, perfectly cooked cauliflower florets draped in a creamy, dairy-free mushroom and garlic sauce. The earthy flavors of sautéed white button mushrooms pair beautifully with the richness of unsweetened almond milk and the nutty undertones of nutritional yeast, creating a luscious sauce that feels indulgent yet stays light and healthy. With a quick 15-minute prep time and easy-to-find ingredients, including low-sodium vegetable broth and a hint of fresh parsley for garnish, this recipe is both vegan-friendly and comforting. Perfect as a nutrient-packed side or a satisfying main dish, it’s ideal for anyone seeking a flavorful, guilt-free comfort food option.
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Recipe Information
Ingredients
- 1 head cauliflower
- 1 tablespoon olive oil
- 200 grams white button mushrooms
- 2 cloves garlic
- 1 tablespoon all-purpose flour
- 250 ml low-sodium vegetable broth
- 100 ml unsweetened almond milk
- 1 tablespoon nutritional yeast
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon fresh parsley (optional, for garnish)
Instructions
Break the cauliflower into bite-sized florets and rinse thoroughly under cold water.
Bring a large pot of water to a boil. Add a pinch of salt and the cauliflower florets. Cook for 8-10 minutes, or until the florets are tender but not mushy. Drain and set aside.
While the cauliflower is cooking, prepare the mushroom sauce. Heat the olive oil in a large skillet over medium heat.
Thinly slice the mushrooms and mince the garlic. Add them to the skillet and sauté for 5-7 minutes, or until the mushrooms are golden and softened, stirring occasionally.
Sprinkle the flour over the mushroom mixture and stir well to combine. Cook for 1 minute to remove the raw flour taste.
Gradually pour in the vegetable broth, stirring constantly to prevent lumps. Then, add almond milk, nutritional yeast, salt, and black pepper. Continue cooking for 3-4 minutes, or until the sauce thickens.
Arrange the cooked cauliflower on a serving platter and pour the mushroom sauce over the top.
Garnish with freshly chopped parsley if desired, and serve warm.
Nutrition Facts
Calories |
416 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.8 g | 23% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 1.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2319 mg | 101% | |
| Total Carbohydrate | 51.1 g | 19% | |
| Dietary Fiber | 16.2 g | 58% | |
| Total Sugars | 17.0 g | ||
| Protein | 23.0 g | 46% | |
| Vitamin D | 1.3 mcg | 6% | |
| Calcium | 349 mg | 27% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 2891 mg | 62% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
