Mashed Cauliflower
User Reviews
5.0
63 reviews
Excellent
Mashed Cauliflower
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Mashed cauliflower is a healthy, low-carb alternative to mashed potatoes. It's similarly creamy, and the sauteed garlic and fresh herbs in this recipe make it seriously tasty. Watch the video below to see how I make it in my kitchen!
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Ingredients
- 1 head of cauliflower
- 1 tablespoon extra virgin olive oil
- 2 garlic cloves minced
- 1 to 2 teaspoons finely chopped herbs (thyme, rosemary, sage, parsley, chives, etc)
- Kosher salt and freshly ground black pepper to taste
Instructions
- Prep the cauliflower. Trim the leaves off the cauliflower and cut off the florets. Rinse the florets under water.
- Steam the cauliflower. Heat 1 inch of water in a pot on medium heat and bring to a boil. Place a steamer insert in the pot and add the cauliflower florets. Steam for 6 to 8 minutes.
- Cook the garlic. While the cauliflower is steaming, heat the olive oil in a small pan on medium heat. Add the minced garlic and cook for 30 seconds, then remove from the heat.
- Add everything to the pot. Remove the steamed cauliflower from the pot, drain the water, and add the cauliflower back in. Then, add the olive oil, garlic, chopped herbs, and any optional ingredients.
- Mash. Use a potato masher or stick blender to mash the cauliflower.
- Serve. Season with salt and pepper, garnish with fresh herbs and serve immediately.
Equipments used:
Notes
- Be careful not to overcook the cauliflower or else your cauliflower mash might end up more of a cauliflower puree. The same can be said if you use a food processor instead of using a potato masher or handheld stick blender. The goal is to gently mash, not to puree.
- Also, if you're not concerned about this recipe being low-carb, remember that you can also do 50/50 mix with traditional potatoes and mashed cauliflower for a happy medium.
Nutrition Information
Show Details
Calories
70kcal
(4%)
Carbohydrates
8g
(3%)
Protein
3g
(6%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
0.4g
Monounsaturated Fat
3g
Sodium
43mg
(2%)
Potassium
439mg
(13%)
Fiber
3g
(12%)
Sugar
3g
(6%)
Vitamin A
24IU
(0%)
Vitamin C
71mg
(79%)
Calcium
36mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 70 kcal
% Daily Value*
| Calories | 70kcal | 4% |
| Carbohydrates | 8g | 3% |
| Protein | 3g | 6% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 0.4g | 2% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 43mg | 2% |
| Potassium | 439mg | 9% |
| Fiber | 3g | 12% |
| Sugar | 3g | 6% |
| Vitamin A | 24IU | 0% |
| Vitamin C | 71mg | 79% |
| Calcium | 36mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
63 reviews
Excellent
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