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 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:
Instructions:
- 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.
- 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.
- 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 Size | 150 grams |
| Energy | |
| Calories 63kcal | 3% |
| Protein | |
| Protein 3.78g | 3% |
| Carbohydrates | |
| Carbohydrates 8g | 2% |
| Fiber 2.62g | 7% |
| Sugar 3.27g | 3% |
| Fat | |
| Fat 9g | 11% |
| Saturated 2.48g | 8% |
| Cholesterol 8mg | - |
| Vitamins | |
| Vitamin A 24ug | 3% |
| Choline 60mg | 10% |
| Vitamin B1 0.07mg | 6% |
| Vitamin B2 0.11mg | 8% |
| Vitamin B3 0.67mg | 4% |
| Vitamin B6 0.27mg | 16% |
| Vitamin B9 77ug | 18% |
| Vitamin B12 0.14ug | 6% |
| Vitamin C 60mg | 67% |
| Vitamin E 0.14mg | 1% |
| Vitamin K 20ug | 17% |
| Minerals | |
| Calcium, Ca 60mg | 4% |
| Copper, Cu 0.07mg | 7% |
| Iron, Fe 0.62mg | 6% |
| Magnesium, Mg 20mg | 5% |
| Phosphorus, P 80mg | 7% |
| Potassium, K 420mg | 12% |
| Selenium, Se 1.65ug | 3% |
| Sodium, Na 1250mg | 84% |
| Zinc, Zn 0.46mg | 4% |
| 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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