Garlic mushroom and pea sauté with sunflower seeds
Savor the flavors of a deliciously quick and healthy Garlic Mushroom and Pea Sauté with Sunflower Seeds. This easy recipe combines fresh mushrooms, sweet peas, and crunchy sunflower seeds, all sautéed in a fragrant garlic and lemon olive oil sauce. Perfect as a side dish or a light main course. Ready in just minutes!
- 31 Mar 2025
- Cook time 8 min
- Prep time 8 min
- 2 Servings
- 9 Ingredients
Garlic mushroom and pea sauté with sunflower seeds is a delicious and nutritious dish that combines tender mushrooms, sweet peas, and crunchy sunflower seeds. This easy-to-make recipe, elevated with the aromatic flavor of garlic and a hint of lemon juice, is perfect as a side dish or a light main course. It's packed with vegetables and healthy fats, making it a delightful addition to any meal.
Ingredients:
Instructions:
- Mince the garlic cloves.
- Slice the mushrooms if not already sliced.
- Measure out the peas, vegetable broth, lemon juice, and sunflower seeds.
- In a dry skillet over medium heat, add the sunflower seeds.
- Toast the seeds for 2-4 minutes, stirring frequently, until they are golden brown and fragrant.
- Remove from heat and set aside.
- In a large sauté pan or skillet, heat the olive oil over medium heat.
- Add the minced garlic and cook for about 1 minute until fragrant but not browned.
- Add the sliced mushrooms to the pan.
- Sauté the mushrooms for 5-7 minutes until they release their moisture and start to brown.
- Add the peas and vegetable broth to the pan with the mushrooms.
- Stir to combine.
- Cook for another 3-5 minutes until the peas are tender and the broth is mostly absorbed.
- Stir in the lemon juice.
- Season with a dash of salt and black pepper to taste.
- Mix well to ensure everything is evenly coated.
- Remove from heat and transfer the sautéed vegetables to a serving dish.
- Sprinkle the toasted sunflower seeds over the top for a delightful crunch.
- Serve warm as a side dish or a light vegetarian main course.
Tips:
- For a richer flavor, consider using a variety of mushrooms such as cremini, shiitake, or oyster mushrooms.
- To keep the peas vibrant and green, avoid overcooking them. They need just a few minutes to warm through.
- Add a sprinkle of fresh herbs like parsley or thyme at the end of cooking for an extra burst of freshness.
- Make sure the garlic is finely minced to evenly distribute its savory flavor throughout the dish.
- For added texture, lightly toast the sunflower seeds in a dry pan before adding them to the sauté.
- Adjust the seasoning to your preference; taste the dish before serving and add more salt or pepper if needed.
This garlic mushroom and pea sauté with sunflower seeds is a quick and tasty dish that brings together wonderful flavors and textures. Serve it alongside your favorite protein or enjoy it on its own for a satisfying meal. Enjoy the nutrient-rich ingredients and the ease of preparation while dining on this delightful and wholesome dish.
| Nutrition Facts | |
|---|---|
| Serving Size | 480 grams |
| Energy | |
| Calories 270kcal | 13% |
| Protein | |
| Protein 18g | 12% |
| Carbohydrates | |
| Carbohydrates 44g | 12% |
| Fiber 12g | 32% |
| Sugar 14g | 14% |
| Fat | |
| Fat 10g | 12% |
| Saturated 1.40g | 5% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 210ug | 24% |
| Choline 100mg | 18% |
| Vitamin B1 0.75mg | 62% |
| Vitamin B2 1.24mg | 95% |
| Vitamin B3 12mg | 76% |
| Vitamin B6 0.57mg | 34% |
| Vitamin B9 210ug | 52% |
| Vitamin B12 0.09ug | 4% |
| Vitamin C 27mg | 30% |
| Vitamin E 1.24mg | 8% |
| Vitamin K 50ug | 41% |
| Minerals | |
| Calcium, Ca 80mg | 6% |
| Copper, Cu 1.21mg | 135% |
| Iron, Fe 3.94mg | 36% |
| Magnesium, Mg 72mg | 18% |
| Phosphorus, P 430mg | 35% |
| Potassium, K 1160mg | 34% |
| Selenium, Se 50ug | 95% |
| Sodium, Na 300mg | 20% |
| Zinc, Zn 2.87mg | 26% |
| Water | |
| Water 400g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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