Wednesday, October 1, 2014

Cauliflower and Mushrooms in Puttanesca Sauce

vegetables in Italian sauce

Want to cut down on calories? Cauliflower is my go to substitute when I want to feel like I'm eating something hearty and tasty, but without the calories and gluten. This recipe for cauliflower and mushrooms in a fabulous Italian puttanesca sauce is no exception. It's amazing how low calorie, low carb, and versatile this vegetable is in recipes.- and still tastes great!

When I saw this recipe on Cookincanuk,  I knew that I would want to try it.

Although in most of my "cauliflower substitute" recipes you don't even know you are eating it, this recipe is different. This is actually a cauliflower side dish and you are meant to taste the vegetable.

Because of the richness of the Puttanesca sauce on the low calorie vegetable, I didn't even miss the traditional pasta that usually goes with it.

Of course you could try this wonderful sauce over zoodles ( zucchini made into noodles in a spiralizer) or spaghetti squash which always makes me think I'm enjoying a big bowl of pasta- without the grain and calories.

In the past, I've made easy grain free and gluten free pizza crust from cauliflower , delicious quick bread sticks from cauliflower, cauliflower patties, and even a mushroom risotto using the vegetable. It's a great way to enjoy traditional bread or pasta type dishes- without the carbs or calories

This vegan recipe makes a satisfying side dish or you could add some blanched almonds, chunked avocado,  or pine nuts to increase the protein value to make it more of a meal.
If you are not vegan and want to add some cheese, this recipe could be used as an entree..

Following Weight Watchers-? The original recipe is only 2 Points Plus

I saw this recipe on a blog called Cookincanuk  that I've been following for years! Dara's recipes are great for healthy low calorie eating.  I adapted her recipe slightly to fit our tastes. I also had lots of fresh herbs and fresh tomatoes in my garden. ( use dry herbs if you don't have fresh)

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Adapted from : Cauliflower in Puttanesca Sauce  on Cookincanuk 

4 cups of cauliflower flowerettes
2 cups of sliced mushrooms
1/2 -1 cup of well seasoned vegetable broth

Vegetarian Puttanesca type sauce 
2 teaspoons olive oil
4 cloves garlic, pressed
2 teaspoons fresh chopped oregano
2 teaspoons fresh chopped basil
3 cups of chopped fresh summer tomatoes
1/4 cup of chopped Kalamata olives
2 teaspoons of capers, drained
1/4 cup of chopped curly parsley
Sea salt and fresh cracked pepper to taste
Optional: 1/4 teaspoon of red pepper flakes


In a skillet, sauté the cauliflower and mushrooms in 1/2 cup of vegetable broth ( covered) stir frequently and check as the broth evaporates add the other 1/2 cup of broth and continue to cook down.. Remove from skillet and set aside.

Mix chopped tomatoes, basil, oregano, olives, salt and pepper in a bowl with 1 teaspoon of olive oil. Rinse skillet and spray with olive oil spray. Add 1 teaspoon of olive oil and begin to sauté garlic for 1 minute. Add the chopped tomato mixture to the skillet and cook for about 5 minutes. Add sautéed cauliflower and mushrooms and continue to cook entire mixture for another 5 minutes.

Enjoy just the way it is or topped with cheese or pine nuts!

paste tomatoes

mushrooms in puttanesca sauce
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Food is my passion. I am gluten intolerant, busy. and strive for a healthy balanced lifestyle. It has taken me many years to develop easy healthy recipes that meet gluten free, vegetarian and real food standards. On my blog I share my journey, my struggles, my discoveries, and my new recipes. I hope you find ideas, resources, and recipes that will be helpful to you. Come Back soon.

Author: Judee Algazi

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  1. We love puttanesca and cauliflower so I will have to try this! Unfortunately 2 of my kids don't like mushrooms so I will have to skip those. I get them for the youngest and I as a treat sometimes. It's really a bummer that they dislike them so much, because I love them! So glad you shared this with us at Foodie Fridays...I am always looking for more veggie recipes!

  2. Saw the recipe at Healthy, Happy, Green & Natural Party Blog Hop #42. Thanks for sharing. I was confused at first, because Puttanesca is a pungent sauce usually made from tomatoes, anchovies, black olives, capers, onions, garlic and herbs. As you say this is vegan, perhaps a different name would work for you?

  3. Nancy,
    Sorry if the name confused you. I could add capers to the recipe and black olives.

  4. I love puttanesca and I haven't made it in ages. will give your recipe a try. pinned. Thanks for bringing it by Weekend Bites.

  5. Hi Judee,
    I have always adored puttanesca sauce so I am so delighted that you shared this lighter, flourless Cauliflower and Mushrooms in Puttanesca Sauce recipe with us at the Healthy, Happy, Green and Natural Party Blog Hop. I appreciate it!


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