Hearty Cauliflower Skillet

Hearty Cauliflower Skillet

I love skillet meals as they go together quickly and you can adjust flavorings to satisfy your taste buds! This hearty meal blends the flavor of the mushrooms, shallots, cauliflower, garlic and thyme to add that balance well. The vegan sausage and brown rice add additional protein, flavor and nutrients to make it a satisfying meal. Bonus it’s ready in 25 minutes!

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Ingredients

  • Cauliflower, chopped into small flowerets
  • Butter – to keep this a plant-based dish choose a plant-based butter
  • Shallot, chopped
  • White button mushrooms, sliced
  • Garlic, minced
  • plant-based vegan sausage, sliced – I personally used the Very Good Butcher – The Very British Banger
  • Vegetable broth
  • Thyme, dried
  • cooked brown rice
  • parmesan cheese, dairy or non-dairy (non-dairy to keep plant-based)
  • fresh parsley, minced

Tips

I like to prep ahead as mush as possible. Therefore, if you chopped cauliflower into flowerets, slice mushrooms and sausage ahead of time, it will save you an additional 5-10 minutes! I also keep extra rice cooked at all times so that I can throw together a quick meal.

shallots and sliced mushrooms sautéing in a cast iron skillet.

Melt butter in a large skillet – I personally like to use a cast iron skillet. Add shallots and sauté 2-3 minutes. Add mushrooms and continue to sauté another 4-5 minutes, add garlic, sauté 30 seconds.

Add plant-based sausage and cook 4-5 minutes

cauliflowerets, sliced mushrooms, shallots, spices, and plant-based sausage sautéing in a cast iron skillet.

Next add cauliflower, thyme, broth, and salt/pepper. Bring to a simmer and cook 5 minutes or until cauliflower is tender.

Cauliflower, sausage, sliced mushrooms and spices in a cast iron skillet.

Add brown rice, stir to incorporate. If a little dry then add another 1/4 cup broth and adjust seasoning to desired taste.

cauliflower, sliced mushrooms, sausage, brown rice with fresh parsley and melted parmesan cheese on top in a cast iron skillet.

Top with parmesan and fresh parsley.

If desired, place skillet in a heated 350 degree oven to melt cheese.

Enjoy!

If you are looking for a quick weeknight hearty meal, this is it! It’s ready from prep to finish in 25 minutes! Which is why I like it so much. Weeknights are crazy busy, so this is a nice go-to quick dish.

Other recipes to try

New England Cabbage & Noodles – Vegan style

Polenta with Leeks

Hearty Cauliflower Skillet

5 from 1 vote
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Course: Main Course
Cuisine: American, vegan
Keyword: Cauliflower, mushrooms, plant-based sausage and brown rice
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4
Calories: 746kcal

Equipment

  • Large skillet

Ingredients

  • 3 tbsp butter
  • 1 shallot, chopped large
  • 1 1/2 cup mushrooms, sliced
  • 3 cloves garlic, minced
  • 1 cup vegan sausage, sliced
  • 1 head cauliflower, cut into small flowerets
  • 1 tsp thyme, dried
  • 1/2 cup vegetable broth
  • 2 cups brown rice, cooked
  • 1/4 tsp salt and pepper
  • 3 tbsp Parmesan, grated
  • 1 tbsp Parsley, fresh and minced

Instructions

  • Melt butter in large skillet, add shallots and sauté 2-3 minutes
  • Add mushrooms and cook 4-5 minutes, then garlic sauté 30 seconds.
  • Add vegan sausage and cook 4-5 minutes.
  • Add cauliflower, thyme, vegetable broth and salt/pepper. Bring to boil over medium heat and cook 5 minutes.
  • Add brown rice and stir to incorporate, then add Parmesan and fresh parsley.
  • Enjoy!

Notes

  1. I like to use a cast iron skillet as I can put it in the oven for a few minutes to melt the cheese a bit more
  2. When adding the rice, if the dish is a little too dry, add 1/4 cup more of the broth and adjust seasonings to your liking.

Nutrition

Serving: 4g | Calories: 746kcal | Carbohydrates: 137g | Protein: 33g | Fat: 11g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Cholesterol: 18mg | Sodium: 1519mg | Potassium: 2715mg | Fiber: 21g | Sugar: 19g | Vitamin A: 831IU | Vitamin C: 291mg | Calcium: 438mg | Iron: 7mg

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