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.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

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)

Directions

Step 1

Break the cauliflower into bite-sized florets and rinse thoroughly under cold water.

Step 2

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.

Step 3

While the cauliflower is cooking, prepare the mushroom sauce. Heat the olive oil in a large skillet over medium heat.

Step 4

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.

Step 5

Sprinkle the flour over the mushroom mixture and stir well to combine. Cook for 1 minute to remove the raw flour taste.

Step 6

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.

Step 7

Arrange the cooked cauliflower on a serving platter and pour the mushroom sauce over the top.

Step 8

Garnish with freshly chopped parsley if desired, and serve warm.

Nutrition Facts

Serving size	(1193.4g)

Amount per serving	% Daily Value*
Calories	415.8

Total Fat 17.8g	0%
Saturated Fat 3.3g	0%
Polyunsaturated Fat 1.8g
Cholesterol 0mg	0%
Sodium 2318.7mg	0%
Total Carbohydrate 51.1g	0%
Dietary Fiber 16.2g	0%
Total Sugars 17.0g
Protein 23.0g	0%

Vitamin D 51.1IU	0%
Calcium 348.7mg	0%
Iron 5.2mg	0%
Potassium 2891.4mg	0%

*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.

Source of Calories

Fat: 35.1%

Protein: 20.1%

Carbs: 44.8%