Cauliflower pasta sauce and balsamic mushrooms

Cauliflower Pasta Sauce and Balsamic Mushrooms

Course: Main Course
Cuisine: Canadian
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 servings

A simple way to add vegetables in our dinner


  • 1 cauliflower (large) washed
  • 2 low sodium organic bouillon cubes (vegetable or chicken if you eat meat)
  • 1 large onion minced or thinly sliced
  • 2 garlic cloves minced
  • 16 oz organic mushrooms (2 packages) a mix of cremini and shiitake), thinly sliced
  • 4 organic sun-dried tomatoes (packed in olive oil) chopped
  • 2 Tbsp fresh oregano or 1/2 tsp dried oregano
  • extra-virgin olive oil for cooking
  • 1 Tbsp balsamic vinegar
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • organic pasta of your choice (I used brown rice spaghetti)
  • 1/4 cup organic parmesan cheese (either dairy or vegan)


  1. Trim the cauliflower and cut in large florets.
  2. Bring a medium to large size pot of water to a boil (you want to have enough water to cover the cauliflower pieces), then melt the bouillon cubes, add the cauliflower florets, and cook for about 8 minutes (until cooked through, but not mushy). When it's cooked, carefully transfer the cauliflower florets into a blender, add 2 cups of the broth that it cooked in, 1 tsp sea salt, and a few pinches of black pepper, and blend until smooth. If it's a bit too thick, add more of the broth. Add the parmesan cheese, mix, and set aside in a warm area.
  3. While the cauliflower is cooking, prepare your onion, garlic and mushrooms.
  4. Also, put a large pot of water to boil, and cook your pasta according to the package's instructions.
  5. Warm a large pan over medium heat, add a generous drizzle of olive oil and sauté the onion for 3-4 minutes, until it becomes translucent.
  6. Then add the mushroom slices, and sauté until they are nicely roasted (but not burnt). Near the end, add the minced garlic, chopped sun-dried tomatoes, oregano, and a pinch of pepper. Sauté for 1 minute, then drizzle about 1 Tbsp of balsamic vinegar on top, and mix well. Turn the heat off, but leave the pan on, so that the vinegar caramelizes a bit.
  7. Serve immediately: Divide the cooked pasta, cauliflower sauce on top, and roasted mushroom mix. Sprinkle with more parmesan cheese and fresh oregano, if you have some.

Note: I do not believe anyone should worry about counting calories, but here is the nutritional information for one serving
Calories: 410kcal | Fat: 4g | Saturated fat: 1g | Cholesterol: 5mg | Sodium: 757mg | Potassium: 896mg | Carbohydrates: 76g | Fiber: 5g | Sugar: 6g | Protein: 17g | Vitamin A: 135% | Vitamin C: 18.5% | Calcium: 162% | Iron: 2.8%