Garlic cauliflower mash

Discover a creamy and flavorful garlic cauliflower mash recipe that's perfect as a low-carb alternative to mashed potatoes. Made with fresh cauliflower, a hint of olive oil, a touch of cream cheese, and seasoned with garlic, salt, and pepper. Quick, easy, and delicious!

  • 15 May 2025
  • Cook time 10 min
  • Prep time 15 min
  • 1 Servings
  • 6 Ingredients

Garlic cauliflower mash

Garlic cauliflower mash is a delicious and healthy alternative to traditional mashed potatoes. It's creamy, flavorful, and packed with nutrients. This low-carb side dish is perfect for those looking to add more vegetables to their meals without sacrificing taste.

Ingredients:

1 cup cauliflower
120g
1/2 tbsp olive oil
7g
1 garlic clove
3g
1 tbsp cream cheese
16g
1/2 tsp salt
3g
1/8 tsp black pepper
1/4g

Instructions:

1. Prepare the Cauliflower:
- Bring a medium pot of water to a boil over medium-high heat.
- Add the cauliflower florets to the boiling water. Cook for about 10-15 minutes or until the cauliflower is tender when pierced with a fork.

2. Drain and Sauté:
- Once the cauliflower is tender, drain well using a colander and let it sit to ensure excess water is removed.
- In a small skillet, heat 1/2 tablespoon of olive oil over medium heat.
- Add the minced garlic to the skillet. Sauté for 1-2 minutes or until the garlic is fragrant and slightly golden but not burnt. Remove from heat.
3. Mash the Cauliflower:
- Transfer the drained cauliflower to a food processor or a blender.
- Add the sautéed garlic and olive oil, 1 tablespoon of cream cheese, 1/2 teaspoon of salt, and 1/8 teaspoon of black pepper.

4. Blend Until Smooth:
- Blend the mixture until smooth and creamy. You may need to stop and scrape down the sides of the processor or blender to ensure everything is well mixed.
- If the mash is too thick, you can add a small amount of the reserved cooking water or a bit more olive oil to achieve your desired consistency.
5. Serve:
- Transfer the garlic cauliflower mash to a serving bowl.
- Taste and adjust the seasoning if necessary, adding more salt or pepper as desired.
- Serve warm as a side dish or a low-carb alternative to mashed potatoes.

Tips:

- Steam the cauliflower until it's very tender to ensure a creamy texture.

- If you prefer a smoother consistency, you can use a food processor or blender instead of mashing by hand.

- For an extra burst of flavor, consider adding a pinch of nutmeg or a few chopped herbs like chives or parsley.

- You can make this dish vegan by substituting the cream cheese with a plant-based alternative.

- Serve immediately while warm for the best taste and texture.

Garlic cauliflower mash is a versatile and delicious side dish that complements a wide variety of main courses. It's easy to prepare, healthy, and full of flavor, making it a fantastic addition to any meal. Enjoy this guilt-free comfort food and impress your family and friends with your culinary skills!

Nutrition Facts
Serving Size150 grams
Energy
Calories 63kcal3%
Protein
Protein 3.78g3%
Carbohydrates
Carbohydrates 8g2%
Fiber 2.62g7%
Sugar 3.27g3%
Fat
Fat 9g11%
Saturated 2.48g8%
Cholesterol 8mg-
Vitamins
Vitamin A 24ug3%
Choline 60mg10%
Vitamin B1 0.07mg6%
Vitamin B2 0.11mg8%
Vitamin B3 0.67mg4%
Vitamin B6 0.27mg16%
Vitamin B9 77ug18%
Vitamin B12 0.14ug6%
Vitamin C 60mg67%
Vitamin E 0.14mg1%
Vitamin K 20ug17%
Minerals
Calcium, Ca 60mg4%
Copper, Cu 0.07mg7%
Iron, Fe 0.62mg6%
Magnesium, Mg 20mg5%
Phosphorus, P 80mg7%
Potassium, K 420mg12%
Selenium, Se 1.65ug3%
Sodium, Na 1250mg84%
Zinc, Zn 0.46mg4%
Water
Water 130g-
* 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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