Cauliflower mash
Discover a delicious, healthy alternative to traditional mashed potatoes with our easy Cauliflower Mash recipe. Made with fresh cauliflower, garlic, and a touch of olive oil, this low-carb side dish is rich in flavor and perfect for any meal. Ready in minutes, it’s a must-try for anyone looking to enhance their veggie game!
- 07 Mar 2025
- Cook time 20 min
- Prep time 10 min
- 4 Servings
- 3 Ingredients
Cauliflower mash is a delicious and healthy alternative to traditional mashed potatoes. Perfect for those looking to reduce carb intake or simply enjoy the robust flavor of cauliflower, this dish is creamy, rich, and easy to prepare. Below, you'll find a step-by-step guide to creating this delightful side dish using simple, fresh ingredients.
Ingredients:
Instructions:
- Remove the leaves and core from the cauliflower. Cut the cauliflower head into small florets.
- Peel and finely chop the garlic cloves.
- Fill a large pot with water and bring it to a boil over high heat.
- Once the water is boiling, add the cauliflower florets.
- Reduce the heat to medium and cook the cauliflower for about 10-12 minutes, or until it becomes tender when pierced with a fork.
- Drain the cauliflower well in a colander to remove excess water.
- While the cauliflower is cooking, heat the olive oil in a small pan over medium-low heat.
- Add the chopped garlic to the pan and sauté for about 2-3 minutes, stirring frequently, until the garlic is fragrant and lightly golden but not burnt.
- Transfer the drained cauliflower florets to a large bowl or a food processor.
- Pour in the sautéed garlic and olive oil mixture.
- Mash the cauliflower with a potato masher, or blend it in the food processor until it reaches your desired consistency. For a chunkier mash, use a masher; for a smoother texture, blend longer in the processor.
- Taste the mash and add salt and pepper to your preference.
- Serve hot as a side dish, garnished with fresh herbs or a sprinkle of cheese if desired.
Tips:
- Choose a fresh, firm cauliflower head to ensure the best flavor and texture.
- For a smoother consistency, use a high-speed blender instead of a hand masher.
- Roasting the garlic cloves beforehand can add an extra depth of flavor to the mash.
- Season well with salt, pepper, and any other herbs or spices you prefer for a personalized touch.
- For a creamier texture, consider adding a splash of milk or a dollop of cream cheese.
Enjoy your homemade cauliflower mash as a perfect side dish for any meal. This versatile recipe is not only healthier than traditional mashed potatoes but also incredibly flavorful and satisfying. Pair it with roasted meats, grilled fish, or even use it as a base for bowls and hearty plant-based meals. Bon appétit!
| Nutrition Facts | |
|---|---|
| Serving Size | 250 grams |
| Energy | |
| Calories 60kcal | 3% |
| Protein | |
| Protein 4.42g | 3% |
| Carbohydrates | |
| Carbohydrates 12g | 3% |
| Fiber 4.54g | 12% |
| Sugar 4.31g | 4% |
| Fat | |
| Fat 20g | 24% |
| Saturated 3.07g | 10% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 0.00ug | 0% |
| Choline 100mg | 18% |
| Vitamin B1 0.12mg | 10% |
| Vitamin B2 0.14mg | 11% |
| Vitamin B3 1.15mg | 7% |
| Vitamin B6 0.43mg | 25% |
| Vitamin B9 130ug | 32% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 110mg | 121% |
| Vitamin E 0.18mg | 1% |
| Vitamin K 36ug | 29% |
| Minerals | |
| Calcium, Ca 50mg | 4% |
| Copper, Cu 0.09mg | 10% |
| Iron, Fe 0.97mg | 9% |
| Magnesium, Mg 33mg | 8% |
| Phosphorus, P 100mg | 8% |
| Potassium, K 680mg | 20% |
| Selenium, Se 1.50ug | 3% |
| Sodium, Na 70mg | 5% |
| Zinc, Zn 0.62mg | 6% |
| Water | |
| Water 210g | - |
| * 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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