Garlic Herb Mushroom Cauliflower Mash Bowl

This healthy mushroom recipe features sautéed mushrooms paired with a creamy cauliflower mash, making it an ideal choice for a light lunch or dinner. Packed with clean ingredients, plant-based protein, and gut-friendly elements like garlic and fresh herbs, this dish is both nutritious and satisfying.

Ready in under 30 minutes, this gluten-free meal is low in saturated fat and perfect for health-conscious individuals. The unique twist of using cauliflower as a base adds a delightful creaminess without the extra calories.

Quick and Nutritious Mushroom Cauliflower Bowl

This dish combines sautéed mushrooms with a smooth cauliflower mash, topped with fresh herbs for flavor. It serves 2 and takes about 25 minutes to prepare and cook, making it a convenient option for busy days.

Ingredients

• 1 medium head of cauliflower, chopped into florets
• 2 tablespoons olive oil, divided
• 2 cups mushrooms, sliced (such as cremini or button)
• 3 cloves garlic, minced
• 1 teaspoon fresh thyme leaves
• 1 teaspoon fresh parsley, chopped
• Salt and pepper to taste
• 1/4 cup vegetable broth or water
• 1 tablespoon lemon juice

Instructions

1. Prepare the Cauliflower: Steam the cauliflower florets until tender, about 10-12 minutes. Drain and set aside.
2. Sauté the Mushrooms: In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the sliced mushrooms and sauté for about 5 minutes until they are browned and tender.
3. Add Garlic and Herbs: Stir in the minced garlic, thyme, and parsley. Cook for an additional 2 minutes until fragrant. Season with salt and pepper to taste.
4. Make the Cauliflower Mash: In a blender or food processor, combine the steamed cauliflower, remaining olive oil, vegetable broth, and lemon juice. Blend until smooth and creamy. Adjust seasoning if needed.
5. Assemble the Bowl: Spoon the cauliflower mash into bowls and top with the sautéed mushrooms. Garnish with extra herbs if desired.

Cook and Prep Times

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes

Nutrition Information

• Servings: 2 bowls
• Calories: 180kcal
• Fat: 8g
• Protein: 5g
• Carbohydrates: 22g