Cauliflower mash with kale and garlic butter
Enjoy a creamy and nutritious twist on classic mashed potatoes with this Cauliflower Mash recipe, featuring spinach, kale, and a rich garlic butter. Perfect for a low-carb side dish that's packed with flavor and vitamins!
- 04 May 2025
- Cook time 20 min
- Prep time 10 min
- 2 Servings
- 8 Ingredients
Cauliflower mash with kale and garlic butter is a delicious and nutritious alternative to traditional mashed potatoes. Packed with the goodness of cauliflower, kale and flavored with roasted garlic and creamy butter, this dish is the perfect side for any meal. Follow this recipe to create a creamy, savory mash that will delight your taste buds.
Ingredients:
Instructions:
- Rinse and chop the cauliflower into small florets.
- Fill a large pot with water and bring to a boil.
- Add the cauliflower florets to the boiling water and cook for about 10-12 minutes or until tender.
- Drain the cauliflower and set aside.
- In a large skillet, melt 2 tsp of butter over medium heat.
- Add the minced garlic and chopped onions to the skillet.
- Sauté for 3-4 minutes, or until the onions are translucent and the garlic is fragrant.
- Add the chopped kale to the skillet with the garlic and onions.
- Sauté for an additional 3-4 minutes until the kale is wilted and tender.
- Remove the skillet from the heat and set aside.
- Transfer the cooked cauliflower to a large mixing bowl.
- Use a potato masher or an immersion blender to mash the cauliflower to your desired consistency.
- Add the remaining 2 tsp of butter, dash of salt, and dash of black pepper to the mashed cauliflower. Stir well to combine.
- Pour in the milk and mix until smooth and creamy.
- Gently fold the sautéed garlic, onions, and kale into the cauliflower mash until evenly distributed.
- Transfer the cauliflower mash to a serving dish.
- Optionally, garnish with a sprinkle of black pepper or a small pat of butter on top.
- Serve warm as a healthy and delicious side dish.
Tips:
- Ensure the cauliflower is cooked until very tender before mashing for a smoother texture.
- Roast the garlic cloves beforehand for a slightly sweeter and richer flavor.
- Use a hand blender or food processor for a perfectly creamy consistency.
- Incorporate some parmesan cheese for an extra layer of flavor and creaminess.
- Feel free to adjust the amount of milk or add some vegetable broth to reach your desired consistency.
This cauliflower mash with kale and garlic butter is both healthy and flavorful, making it a wonderful addition to your meal rotation. The combination of creamy cauliflower, nutritious kale, all enhanced by the rich taste of garlic butter, creates a dish that is sure to become a household favorite. Enjoy this delicious and wholesome mash as a side dish or a stand-alone meal!
| Nutrition Facts | |
|---|---|
| Serving Size | 440 grams |
| Energy | |
| Calories 210kcal | 10% |
| Protein | |
| Protein 10g | 6% |
| Carbohydrates | |
| Carbohydrates 24g | 7% |
| Fiber 9g | 24% |
| Sugar 9g | 9% |
| Fat | |
| Fat 10g | 12% |
| Saturated 5g | 18% |
| Cholesterol 24mg | - |
| Vitamins | |
| Vitamin A 230ug | 25% |
| Choline 150mg | 28% |
| Vitamin B1 0.26mg | 22% |
| Vitamin B2 0.43mg | 33% |
| Vitamin B3 2.33mg | 15% |
| Vitamin B6 0.78mg | 46% |
| Vitamin B9 220ug | 55% |
| Vitamin B12 0.22ug | 9% |
| Vitamin C 200mg | 226% |
| Vitamin E 0.61mg | 4% |
| Vitamin K 250ug | 206% |
| Minerals | |
| Calcium, Ca 260mg | 20% |
| Copper, Cu 0.18mg | 20% |
| Iron, Fe 2.31mg | 21% |
| Magnesium, Mg 70mg | 17% |
| Phosphorus, P 230mg | 18% |
| Potassium, K 1250mg | 37% |
| Selenium, Se 3.69ug | 7% |
| Sodium, Na 220mg | 15% |
| Zinc, Zn 1.34mg | 12% |
| 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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