Sauteed Broccoli Cauliflower and Mushrooms
Elevate your veggie game with this vibrant and flavorful recipe for Sautéed Broccoli, Cauliflower, and Mushrooms. Perfectly balanced between crisp-tender textures and bold, aromatic garlic seasoning, this quick and easy dish is ideal for busy weeknights or healthy meal prep. Fresh broccoli and cauliflower florets are steamed in a light drizzle of olive oil and vegetable broth, while earthy mushrooms add depth and juiciness to every bite. A sprinkle of red pepper flakes offers a subtle kick, and a finishing garnish of parsley brightens the plate beautifully. Ready in under 25 minutes, this low-carb, gluten-free side pairs wonderfully with grilled proteins, pasta dishes, or grain bowls. Packed with nutrients and simple to make, it’s your go-to recipe for delicious plant-based goodness!
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Recipe Information
Ingredients
- 2 cups broccoli florets
- 2 cups cauliflower florets
- 1 cup mushrooms (sliced)
- 2 tablespoons olive oil
- 3 units garlic cloves (minced)
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 0.25 teaspoons red pepper flakes (optional)
- 3 tablespoons water or vegetable broth
- 1 tablespoon fresh parsley (chopped, optional)
Instructions
Wash and prepare the vegetables: cut the broccoli and cauliflower into bite-sized florets and slice the mushrooms thinly.
Heat a large skillet or sauté pan over medium heat. Add olive oil and let it warm for about 30 seconds.
Add the minced garlic to the pan and sauté for about 1 minute until fragrant, stirring frequently to prevent burning.
Add the broccoli and cauliflower florets to the pan. Stir to coat them in the oil and garlic mixture.
Pour in the water or vegetable broth. Cover the pan with a lid and let the vegetables steam for 5-7 minutes, stirring occasionally, until they begin to soften but still retain some crunch.
Remove the lid and add the sliced mushrooms to the pan. Stir well and continue to cook for another 4-5 minutes until the mushrooms are tender and any excess liquid has evaporated.
Sprinkle the salt, black pepper, and red pepper flakes (if using) over the vegetables. Stir again to ensure even seasoning.
Taste and adjust the seasonings as needed. Remove the pan from the heat.
Transfer the cooked vegetables to a serving platter and garnish with freshly chopped parsley, if desired.
Serve warm as a healthy side dish or as part of a larger meal.
Nutrition Facts
Calories |
397 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.8 g | 37% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1484 mg | 65% | |
| Total Carbohydrate | 28.0 g | 10% | |
| Dietary Fiber | 10.7 g | 38% | |
| Total Sugars | 9.2 g | ||
| Protein | 15.6 g | 31% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 158 mg | 12% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 1152 mg | 25% | |
*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.
