Mashed Cauliflower
User Reviews
5
Mashed Cauliflower
Description
This recipe begins by trimming and rinsing cauliflower florets, then steaming them until tender but not mushy, usually 6 to 8 minutes. Garlic is sautéed briefly in olive oil to release its aroma and then combined with the cooked cauliflower in the pot. A combination of fresh herbs—thyme, rosemary, sage, parsley, and chive—adds layered savory notes to the mash. The cauliflower is gently mashed using a potato masher or stick blender with coarse pulses to maintain some texture.
The result is a creamy yet slightly textured side dish without the heaviness of potatoes. It offers herbal complexity and a subtle garlic undertone suitable to accompany protein dishes or as a vegetable alternative. The seasoning with kosher salt and freshly ground black pepper balances the mild flavor of cauliflower.
Careful attention to cooking time prevents turning the mash too smooth or pureed. Using a food processor can risk overprocessing; mashing by hand is recommended to keep consistency. Mixing in mashed potatoes is a possibility for non-low-carb variations, offering a more familiar creaminess.
Ingredients
- 1 cauliflower head
- 1 tablespoon extra virgin olive oil
- 2 garlic minced, cloves
- 1 to 2 teaspoons thyme finely chopped
- 1 to 2 teaspoons rosemary
- 1 to 2 teaspoons sage
- 1 to 2 teaspoons parsley
- 1 to 2 teaspoons chive
- salt to taste, Kosher salt and freshly ground
- black pepper to taste, Kosher salt and freshly ground
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.
Notes
- Do not overcook cauliflower to avoid turning the mash into a puree.
- Use a potato masher or lightly pulse with a stick blender instead of a food processor for better texture.
- You can blend mashed potatoes with cauliflower mash for a creamier, less low-carb version.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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