Vegan Mashed Cauliflower (Keto| Low-Carb)
User Reviews
5
Vegan Mashed Cauliflower (Keto| Low-Carb)
Description
This Vegan Mashed Cauliflower recipe involves simmering cauliflower florets in salted vegetable broth and water until very tender. This moist cooking method softens the cauliflower sufficiently for a smooth puree. After draining with a slotted spoon, the cauliflower is transferred to a food processor with vegan butter and some cooking liquid to blend into a creamy consistency.
The mash is seasoned with salt, freshly ground black pepper, and chopped fresh thyme for a subtle aromatic touch. The texture aims to approximate mashed potatoes but with fewer carbohydrates and calories. The use of vegan butter ensures richness without dairy.
This side complements low-carb or plant-based meals and can be adjusted for flavor by adding herbs. The note advises not to undercook the cauliflower, as it needs to be very tender for proper creaminess. It also suggests substituting riced cauliflower to save prep time or lightly sautéing broccoli as an alternative.
Ingredients
- 1 cup vegetable broth plus 1 cup water
- 1 cup water plus 1 cup water
- 1 teaspoon salt plus more to taste
- 1 head cauliflower cut into 1/2-inch pieces (don't worry about keeping florets intact
- 2 Tablespoons vegan butter cut into chunks
- 1 teaspoon fresh thyme chopped
- black pepper freshly ground, to taste
Instructions
- In a large pot, bring the broth, water and salt to a boil. Add the cauliflower; bring back to a boil. Cover and reduce the heat to low and steam for 20 minutes, or until cauliflower is very tender.
- Use a slotted spoon to transfer the cauliflower to a food processor. Add 3 tablespoons of vegetable broth/water from the pot, along with the vegan butter. Process until smooth.
- Taste and adjust seasoning with salt and freshly ground pepper. Add thyme and process until just combined.
Notes
- Use pre-packaged riced cauliflower to save preparation time; reduce boiling time to about 10 minutes accordingly.
- Avoid colored cauliflower varieties like purple, as they may affect texture and consistency.
- For added flavor, lightly sauté broccoli in vegan butter before boiling or try roasting it.
- Ensure cauliflower is very tender before pureeing to achieve a smooth, creamy texture.
Nutrition Information
Show DetailsNutrition Facts
Serving: 3servings
Amount Per Serving
Calories 119 kcal
% Daily Value*
| Calories | 119kcal | 6% |
| Carbohydrates | 11g | 4% |
| Protein | 4g | 8% |
| Fat | 8g | 12% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 1g | 50% |
| Sodium | 1207mg | 50% |
| Potassium | 579mg | 12% |
| Fiber | 4g | 16% |
| Sugar | 4g | 8% |
| Vitamin A | 199IU | 4% |
| Vitamin C | 93mg | 103% |
| Calcium | 46mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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