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!

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:12 mins

Total Time:22 mins

Servings: 4

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)

Directions

Step 1

Wash and prepare the vegetables: cut the broccoli and cauliflower into bite-sized florets and slice the mushrooms thinly.

Step 2

Heat a large skillet or sauté pan over medium heat. Add olive oil and let it warm for about 30 seconds.

Step 3

Add the minced garlic to the pan and sauté for about 1 minute until fragrant, stirring frequently to prevent burning.

Step 4

Add the broccoli and cauliflower florets to the pan. Stir to coat them in the oil and garlic mixture.

Step 5

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.

Step 6

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.

Step 7

Sprinkle the salt, black pepper, and red pepper flakes (if using) over the vegetables. Stir again to ensure even seasoning.

Step 8

Taste and adjust the seasonings as needed. Remove the pan from the heat.

Step 9

Transfer the cooked vegetables to a serving platter and garnish with freshly chopped parsley, if desired.

Step 10

Serve warm as a healthy side dish or as part of a larger meal.

Nutrition Facts

Serving size	(622.3g)

Amount per serving	% Daily Value*
Calories	397.1

Total Fat 28.8g	0%
Saturated Fat 4.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1484.2mg	0%
Total Carbohydrate 28.0g	0%
Dietary Fiber 10.7g	0%
Total Sugars 9.2g
Protein 15.6g	0%

Vitamin D 9.8IU	0%
Calcium 157.6mg	0%
Iron 3.8mg	0%
Potassium 1151.9mg	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: 59.8%

Protein: 14.4%

Carbs: 25.8%