Best-Sauteed Cauliflower Recipe with Mushroom & Broccoli {Don’t Miss}🥦🍄

Last Updated on April 11, 2022 by Sultana Parvin

During this winter season in my country, there is an abundant supply of cauliflower in the market. Side by side, broccoli from the current production also started coming to the market. As a cauliflower and broccoli lover, I can’t wait for the next day to have another cauliflower recipe. For making it easy and simple but tasty for my family members, today I have made the best-sauteed Cauliflower recipe with mushroom and broccoli. It is not only attractive in its look, but also a yummy vegetable that I could serve to my family members.

Best-Sauteed Cauliflower Recipe with Mushroom & Broccoli

Yield: 4

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

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Ingredients

• 2 cups cauliflower florets
• 1 cup broccoli florets
• ½ cup carrot slices
• 6 Button mushrooms
• 1/4th cup green bell pepper
• 1 medium size onion (sliced)
• 2 green chili
• Salt as per taste
• ½ teaspoon white pepper powder
• 50gm butter
• 1 tablespoon garlic (chopped)
• 1 tablespoon soy sauce
• 1 tablespoon mustard sauce
• 1 tablespoon chili sauce

Instructions

1. Boil the florets of cauliflower, broccoli, and carrot slices in a boiling pan for 5 minutes. Add salt as the water while it starts boiling. Take out the pan from the burner before cauliflower-broccoli florets and carrot slices are fork-tendered. Drain out the water and put the boiled florets and carrot slices in a bowl.
2. Heat a flat cooking pan over a low beam and spread butter to it. Once butter is melted and starts heating add minced garlic. A nice aroma will come out.  Add onion and mushroom slices and stir gently. Then add green chili and sliced bell pepper. Gently stir again.
3. After two minutes add boiled cauliflower and broccoli florets and carrot slices. Add white pepper and sprinkle of salt and stir gently.
4. Add all 3 sauces and coat with the vegetables. Then cover with a lid for 5 minutes over a low beam.  Once again spread butter by the sides of the pan and again stir well. Cover with a lid again.
5. After 3-4 minutes once remove the lid, an attractive aroma will come out. Then switch off the burner and take in a serving dish.
6. The best-sauteed cauliflower recipe is ready to eat. Serve with rice or paratha.

Nutrition Information:

Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 112Total Fat: 4gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 10mgSodium: 493mgCarbohydrates: 17gFiber: 5gSugar: 7gProtein: 4g

. “WHEN DIET IS WRONG, MEDICINE IS OF NO USE. WHEN DIET IS CORRECT, MEDICINE IS OF NO NEED.” – AYURVEDIC PROVERB

As we know that cauliflower and broccoli are the two cruciferous vegetables with dozens of important nutrients and antioxidants. Both of these can combat cancer, boost brain and heart health and offer many digestive benefits. Keeping these in mind I decided to make this recipe in a slow cooker with less boiling and less burning while cooking. So that, most of the essential vitamins and minerals are not lost in the process of cooking.

Ingredients for sauteed garlic cauliflower recipe

I have added some tasty ingredients to the recipe like, butter, minced garlic, 3 types of sauces (soy, mustard, and chili sauce). Additionally, I have added mushrooms to enhance the medicinal impact of fiber and anti-oxidants of it. In the end, I must present the recipe to my family members as one of the delicious dishes that they should enjoy during dinner.

• 2 cups cauliflower florets
• 1 cup broccoli florets
• ½ cup carrot slices
• 6 Button mushrooms
• 1/4^th cup green bell pepper
• 1 medium-size onion (sliced)
• 2 green chili
• Salt as per taste
• ½ teaspoon white pepper powder
• 50gm butter
• 1 tablespoon garlic (chopped)
• 1 tablespoon soy sauce
• 1 tablespoon mustard sauce
• 1 tablespoon chili sauce

How to cook simple sauteed cauliflower recipes

On my busy days, I rely on cauliflower as I think this is a very flexible vegetable. I can make anything with this veggie. So many simple cauliflower recipes are available online. Here, I am sharing my favorite simple sautéed cauliflower recipes which can be made in a few minutes.

Step1

Boil the florets of cauliflower, broccoli, and carrot slices in a boiling pan for 5 minutes. Add salt as the water while it starts boiling. Take out the pan from the burner before cauliflower-broccoli florets and carrot slices are fork-tendered. Drain out the water and put the boiled florets and carrot slices in a bowl.

Step 2

Heat a flat cooking pan over the low beam and spread butter to it. Once butter is melted and starts heating add minced garlic. A nice aroma will come out.  Add onion and mushroom slices and stir gently. Then add green chili and sliced bell pepper. Gently stir again.

Step 3

After two minutes add boiled cauliflower and broccoli florets and carrot slices. Add white pepper and sprinkle of salt and stir gently.

Step 4

Add all 3 sauces and coat with the vegetables. Then cover with a lid for 5 minutes over the low beam.  Once again spread butter by the sides of the pan and again stir well. Cover with a lid again.

Step 5

After 3-4 minutes once remove the lid, an attractive aroma will come out. Then switch off the burner and take in a serving dish. The best-sauteed cauliflower recipe is ready to eat. Serve with rice or paratha.

Cauliflower Strengthen Teeth and Bones

Cauliflower is rich in Vitamin K, which can regulate calcium absorption and modify the bone matrix. Vitamin K also helps to build strong teeth and prevents the excretion of calcium through urine.