Olive oil mashed cauliflower
Discover the simplicity and flavor of our Olive Oil Mashed Cauliflower! With just cauliflower, olive oil, a dash of salt, and water, this easy, healthy, and creamy side dish is the perfect low-carb alternative to mashed potatoes. Ready in minutes and packed with nutrients!
- 02 Apr 2025
- Cook time 15 min
- Prep time 10 min
- 4 Servings
- 4 Ingredients
Olive oil mashed cauliflower is a delightful and healthy alternative to traditional mashed potatoes. It's creamy, flavorful, and packed with nutrients, making it a great option for anyone looking to enjoy a comforting dish with fewer carbs. This recipe is simple, quick, and requires just a handful of ingredients. Perfect for both novice and experienced cooks alike, you’ll love how easily this dish comes together.
Ingredients:
Instructions:
- Wash the cauliflower thoroughly under running water.
- Cut the cauliflower into small florets, discarding any tough stem pieces.
- In a large pot, add about 1-2 inches of water and bring it to a boil.
- Place the cauliflower florets in a steamer basket and set the basket over the boiling water. Make sure the water does not touch the florets.
- Cover the pot with a lid and steam the cauliflower for about 10-12 minutes, or until the florets are tender when pierced with a fork.
- Remove the steamer basket from the pot and drain any excess water from the cauliflower.
- Transfer the steamed cauliflower to a blender or a food processor.
- Add 2 tablespoons of olive oil and 1/4 cup of water to the blender or food processor.
- Blend or process the mixture until it becomes smooth and creamy. You may need to stop occasionally to scrape down the sides with a spatula to ensure everything is well combined.
- Add a dash of salt to taste.
- Blend again briefly to incorporate the salt.
- Transfer the mashed cauliflower to a serving bowl.
- Optionally, drizzle with a little extra olive oil and garnish with herbs like parsley or chives for added flavor and presentation.
- Serve the olive oil mashed cauliflower as a side dish with your favorite main courses.
Tips:
- Ensure the cauliflower is cooked until very tender before mashing to achieve a smooth texture.
- For added flavor, consider roasting the cauliflower before mashing.
- You can use a food processor or an immersion blender for a creamier consistency.
- Add some garlic or herbs like rosemary or thyme for additional flavor.
- If the mashed cauliflower is too thick, you can add a bit more water or vegetable broth to reach your desired consistency.
Olive oil mashed cauliflower is a versatile side dish that pairs well with a variety of main courses. It's smooth, rich, and has a delightful hint of olive oil, making it both delicious and nutritious. With this recipe, you’ll be able to enjoy a hearty yet healthy addition to your meal. Give it a try, and it might just become a staple in your household!
| Nutrition Facts | |
|---|---|
| Serving Size | 170 grams |
| Energy | |
| Calories 36kcal | 2% |
| Protein | |
| Protein 2.82g | 2% |
| Carbohydrates | |
| Carbohydrates 7g | 2% |
| Fiber 2.94g | 8% |
| Sugar 2.81g | 3% |
| Fat | |
| Fat 7g | 8% |
| Saturated 1.14g | 4% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 0.00ug | 0% |
| Choline 63mg | 12% |
| Vitamin B1 0.07mg | 6% |
| Vitamin B2 0.09mg | 7% |
| Vitamin B3 0.75mg | 5% |
| Vitamin B6 0.27mg | 16% |
| Vitamin B9 80ug | 21% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 70mg | 79% |
| Vitamin E 0.12mg | 1% |
| Vitamin K 22ug | 19% |
| Minerals | |
| Calcium, Ca 33mg | 3% |
| Copper, Cu 0.06mg | 6% |
| Iron, Fe 0.62mg | 6% |
| Magnesium, Mg 22mg | 5% |
| Phosphorus, P 66mg | 5% |
| Potassium, K 440mg | 13% |
| Selenium, Se 0.88ug | 2% |
| Sodium, Na 80mg | 6% |
| Zinc, Zn 0.40mg | 4% |
| Water | |
| Water 150g | - |
| * 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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