Garlic Cauliflower and Roasted Mushrooms
A quick and easy plant powered dinner or side dish. Easy to serve on a bed of rice or pan fry gnocchi and then add it in to the garlic infused cauliflower and roasted mushrooms. A sublime, delicious and super nutritious meal in just a few steps. You’re welcome!
Cauliflower is an anti-inflammatory, antibacterial and anti-viral food. It keeps you hydrated as its make up is mostly water. It is a rich source of VitC and it has fiber so very good for digestion. It contains plant-based protein, which is more easily used (bio-available) to our bodies. Cauliflower also contains iron, calcium, potassium and magnesium. Cauliflower also has VitK – NOTE: if you are on heart medications, such as statins, check with you doctor on how much plant-based VitK you can consume as research has shown that VitK can affect your medication.
Cremini Mushrooms are a good source of riboflavin, niacin, and pantothenic acid (all B Vitamins) and in combination particularly good for heart health. Riboflavin (VitB2) is beneficial for red blood cell health. Niacin (VitB3) benefits the digestive system and promotes healthy skin. Pantothenic Acid (VitB5) is also beneficial for healthy red and white blood cells and to convert the food you eat into energy.
Fresh garlic contains an amino acid protein called ‘alliin’. When the garlic clove is chopped, minced or crushed, a heat sensitive enzyme, ‘alliinase’, is released. Cooking cut garlic before alliinase is released stops the nutritional magic from happening. Together alliin + alliinase form allicin, which is an antioxidant, an antibiotic and has been found to reduce inflammation. Studies have shown that allicin can help promote a healthy heart by lowering bad cholesterol and the antioxidants in garlic may help protect against dementia.
As always, when you make this recipe, I would love to see your creation so please post a photo of your Garlic Cauliflower and Roasted Mushrooms goodness and tag my IG account #RenataCollective or leave a comment with your thoughts!
Prep Time: 10 minutes / Cook time: 20 minutes / Servings: 3-4
Ingredients
4 Tablespoons Ghee – or butter if not dairy free
1 Tablespoon Olive Oil
500g Cremini Mushrooms - sliced
3 Cups Cauliflower Florets
4 Garlic Cloves - sliced
½ Red Onion – diced
1/3 cup Veggie Bouillon (DIY or Commercial) – or water
1 Herb Bomba or 2 teaspoons Dried Parsley
1 teaspoon Dried Thyme
1 teaspoon Ground Rosemary
1/8 teaspoon Chili Flakes
A generous pinch of Herbed Seasoned Sea Salt or plain sea salt
Generous Grinds of Fresh Black Pepper
How It’s Made
In a large frying pan over medium high heat, melt the ghee and oil. When hot, roast the mushrooms until they release their liquid and brown nicely – about 3 minutes, stirring often.
Add the cauliflower florets and sauté until they start to brown and soften slightly – about 5 minutes.
Add the onions, garlic, the herb bomba and spices, stir and cook for 3 minutes until the onions and garlic are soft and fragrant.
Add the veggie bouillon, stir, cover and simmer for 5 minutes until the cauliflower is soft.
You want a bit of sauce, so add 2 tablespoons additional veggie bouillon or water if the pan becomes too dry.
Season with a generous pinch of the herbed seasoned sea salt (or plain sea salt) and a few grinds of fresh black pepper.
Serve on a bed of rice, as in the photos, quinoa or with gnocchi (see Variations for how to serve with gnocchi).
Enjoy!
Variations
To serve with gnocchi, pan fry the gnocchi in the pan in 1 tablespoon of olive oil until soft and slightly browned – about 5 minutes. Transfer the gnocchi to a bowl and set aside. Follow the recipe and add the gnocchi back in before you add the veggie bouillon, then continue with the rest of the recipe.
