Mashed Cauliflower Recipe


Nutrition

Cal/Serving: 183
Daily Value: 9%
Servings: 4

High-Fiber
Vegetarian, Gluten-Free, Wheat-Free, Egg-Free, Peanut-Free, Tree-Nut-Free, Soy-Free, Fish-Free, Shellfish-Free, Alcohol-Free
Fat7g11%
Saturated2g11%
Trans0g0%
Carbs24g8%
Fiber9g35%
Sugars10g0%
Protein12g24%
Cholesterol6mg2%
Sodium835mg35%
Calcium228mg23%
Magnesium76mg19%
Potassium1334mg38%
Iron2mg13%
Zinc2mg10%
Phosphorus273mg39%
Vitamin A222IU4%
Vitamin C207mg345%
Thiamin (B1)0mg15%
Riboflavin (B2)0mg20%
Niacin (B3)2mg11%
Vitamin B61mg40%
Folic Acid (B9)243µg61%
Vitamin B120µg4%
Vitamin D0µg0%
Vitamin E1mg4%
Vitamin K67µg84%
Fatty acids, total monounsaturated3g0%
Fatty acids, total polyunsaturated1g0%
Have a question about the nutrition data? Let us know.

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Mashed Cauliflower
Maryse Chevriere

This dish is a great alternative for mashed potatoes, the cauliflower has a significantly lighter calorie count and the same comforting quality — no side is better for special occasions and weeknights alike. The flavor profile dish is simple, with fresh garlic, Parmesan, and thyme. Feel free to switch things up — swap out the Parmesan and thyme for curry powder and raisins, for instance. 

Click here to see the Simple Ingredients Made Spectacular story. 

2
Ratings2

INGREDIENTS

  • 2 cauliflower heads, cut into chunks
  • 3 cloves garlic, peeled
  • 1/2 cup low-fat milk
  • 1 small Tabasco pepper, seeds and ribs removed
  • 1 teaspoon kosher salt
  • 1 tablespoon olive oil
  • 1/4 cup Parmesan, finely grated
  • 3 sprigs fresh thyme leaves

DIRECTIONS

Steam the cauliflower and garlic until crisp-tender, test the doneness frequently using a fork. Transfer the mixture to a food processor and add the milk; process the ingredients until they are combined but still chunky (about 10 pulses). Add in the pepper and salt, then turn the processor back on — slowly pour the olive oil into the mixture through the feeding tube; the final consistency should be smooth and fully incorporated. Transfer the mash to a mixing bowl and stir in the Parmesan garnish with the thyme. Serve immediately or at room temperature. 

Recipe Details

Servings: 4
Total time: 20 minutes
Special Designations: Vegetarian, Gluten-free

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