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Mashed Cauliflower with Caramelized Onion and Roasted Garlic

We love this Mashed Cauliflower with Caramelized Onion! Skip the spuds and try this mashed cauliflower with luscious caramelized onions and roasted garlic.

Prep Time
15 mins
Cook Time
15 mins
Total Time
45 mins
Servings: 4 servings
Calories: 54 kcal
Course: Side Dish
Cuisine: Vegetarian

Ingredients

  • 1 head of cauliflower
  • ½ large onion, roughly chopped
  • 3-4 cloves garlic
  • 2 TBSP plain greek yogurt
  • ¼ tsp kosher salt
  • 1/2-1 tsp extra virgin olive oil
  • freshly ground black pepper, to taste
  • dried or fresh parsley, to taste
  • chopped green onions or chives, to taste

Instructions

    Cup of Yum
  1. First grab your gahhhhhlic! You can skip the roasting to save on time but having a some deeelish roasted garlic on hand is worth its weight in gold. You can add it to pretty much anything and everything, and in a pinch it makes some positively magical garlic bread. So snap your oven or toaster oven to 400F, grab a bulb of garlic, peel back a few layers of the skin, and chop off the top so you can see some meaty garlic on top. Drizzle with a little oil and season with S+P if you'd like, then wrap in foil or parchment paper and roast for 30 minutes.
  2. While your garlic roasts, cut + separate into large florets. Blanch for approx 15 minutes in shallow, boiling water. (just enough to cover the tops) I'm in the habit of seasoning the water with some freshly ground black pepper and a pinch of kosher salt -- feel free to follow suit! Once the cauliflower is tender enough to mash [test a small piece if you'd like!] remove from heat and strain in a colander. For whipped, texture-less cauliflower whip out your food processor, and for thick, smashed-potato-like cauliflower toss directly into a pot [my method. less clean up, great texture!]. I'm big on fork-mashing and then calling it a day.
  3. While your cauli is blanching and your garlic is roasting its face off, caramelize your onions. It's just like sauteing, only you'll turn the heat up a teeny bit more and encourage the golden browning that you'd avoid otherwise. If this is your first time, allrecipes has a great tutorial. Heat your skillet to medium-high with approx 1/2 teaspoon of oil, add chopped onions, and stir frequently. Add a pinch of salt to help those babies give up a little liquid and feel free to add a little water or broth to the pan to help de-glaze the brown bits that stick.
  4. So by now you should toss your cauliflower into a pot, adjust heat to medium, and add a few cranks of freshly ground black pepper and 1/2 tsp salt. If you haven't started mashing yet, go for it! Then add a few cloves of garlic and your gorgeously caramelized onions and stir to incorporate. Next give it a taste! Adjust seasonings as needed. I always add a little extra salt + pepper and a generous sprinkle of parsley. Garnish with chopped chives or dried parsley + paprika and serve steaming hot.

Notes

  • Finishing all the prep-work for the cauliflower and onion while your garlic roasts cuts down on total time for this dish!
  • Vegan? Use almond/coconut milk instead of greek yogurt + skip ze cheese!
  • Nutrition Facts below are estimated using an online recipe nutrition calculator. Adjust as needed and enjoy!

Nutrition Information

Calories 54kcal (3%) Carbohydrates 9g (3%) Protein 4g (8%) Fat 1g (2%) Saturated Fat 1g (5%) Cholesterol 1mg (0%) Sodium 192mg (8%) Potassium 469mg (13%) Fiber 3g (12%) Sugar 4g (8%) Vitamin C 71mg (79%) Calcium 47mg (5%) Iron 1mg (6%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 54

% Daily Value*

Calories 54kcal 3%
Carbohydrates 9g 3%
Protein 4g 8%
Fat 1g 2%
Saturated Fat 1g 5%
Cholesterol 1mg 0%
Sodium 192mg 8%
Potassium 469mg 10%
Fiber 3g 12%
Sugar 4g 8%
Vitamin C 71mg 79%
Calcium 47mg 5%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.