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!

  • 03 Mar 2025
  • Cook time 15 min
  • Prep time 10 min
  • 4 Servings
  • 4 Ingredients

Olive oil mashed cauliflower

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:

1 cauliflower
590g
2 tbsp olive oil
27g
1 dash salt
0.40g
1/4 cup water
60g

Instructions:

1. Prepare the Cauliflower:
- Wash the cauliflower thoroughly under running water.
- Cut the cauliflower into small florets, discarding any tough stem pieces.
2. Steam the Cauliflower:
- 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.
3. Drain and Blend:
- 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.
4. Add Olive Oil and Water:
- 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.
5. Seasoning:
- Add a dash of salt to taste.
- Blend again briefly to incorporate the salt.
6. Serve:
- 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.
7. Enjoy:
- 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 Size170 grams
Energy
Calories 36kcal2%
Protein
Protein 2.82g2%
Carbohydrates
Carbohydrates 7g2%
Fiber 2.94g8%
Sugar 2.81g3%
Fat
Fat 7g8%
Saturated 1.14g4%
Cholesterol 0.00mg-
Vitamins
Vitamin A 0.00ug0%
Choline 63mg12%
Vitamin B1 0.07mg6%
Vitamin B2 0.09mg7%
Vitamin B3 0.75mg5%
Vitamin B6 0.27mg16%
Vitamin B9 80ug21%
Vitamin B12 0.00ug0%
Vitamin C 70mg79%
Vitamin E 0.12mg1%
Vitamin K 22ug19%
Minerals
Calcium, Ca 33mg3%
Copper, Cu 0.06mg6%
Iron, Fe 0.62mg6%
Magnesium, Mg 22mg5%
Phosphorus, P 66mg5%
Potassium, K 440mg13%
Selenium, Se 0.88ug2%
Sodium, Na 80mg6%
Zinc, Zn 0.40mg4%
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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