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

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:

6 cups cauliflower
640g
4 tsp butter
18g
4 garlic cloves
12g
2 onions
30g
1.50 cups kale
100g
1 dash salt
0.40g
1 dash black pepper
1/10g
1/3 cup milk (2% fat)
80g

Instructions:

1. Prepare the Cauliflower:
- Rinse and chop the cauliflower into small florets.
2. Cook the Cauliflower:
- 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.
3. Sauté the Vegetables:
- 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.
4. Cook the Kale:
- 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.
5. Mash the Cauliflower:
- 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.
6. Combine Ingredients:
- 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.
7. Incorporate the Sautéed Vegetables:
- Gently fold the sautéed garlic, onions, and kale into the cauliflower mash until evenly distributed.
8. Serve:
- Transfer the cauliflower mash to a serving dish.
- Optionally, garnish with a sprinkle of black pepper or a small pat of butter on top.
9. Enjoy:
- 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 Size440 grams
Energy
Calories 210kcal10%
Protein
Protein 10g6%
Carbohydrates
Carbohydrates 24g7%
Fiber 9g24%
Sugar 9g9%
Fat
Fat 10g12%
Saturated 5g18%
Cholesterol 24mg-
Vitamins
Vitamin A 230ug25%
Choline 150mg28%
Vitamin B1 0.26mg22%
Vitamin B2 0.43mg33%
Vitamin B3 2.33mg15%
Vitamin B6 0.78mg46%
Vitamin B9 220ug55%
Vitamin B12 0.22ug9%
Vitamin C 200mg226%
Vitamin E 0.61mg4%
Vitamin K 250ug206%
Minerals
Calcium, Ca 260mg20%
Copper, Cu 0.18mg20%
Iron, Fe 2.31mg21%
Magnesium, Mg 70mg17%
Phosphorus, P 230mg18%
Potassium, K 1250mg37%
Selenium, Se 3.69ug7%
Sodium, Na 220mg15%
Zinc, Zn 1.34mg12%
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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