Mashed Cauliflower

Mashed Cauliflower
Staff Writer
Mashed Cauliflower

Maryse Chevriere

Mashed Cauliflower

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. 

Ingredients

  • cauliflower heads, cut into chunks
  • cloves garlic, peeled
  • 1/2  cup  low-fat milk
  • 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. 

Nutritional Facts

Total Fat
8g
11%
Sugar
3g
3%
Saturated Fat
3g
13%
Cholesterol
13mg
4%
Carbohydrate, by difference
5g
4%
Protein
4g
9%
Vitamin A, RAE
43µg
6%
Vitamin C, total ascorbic acid
1mg
1%
Vitamin K (phylloquinone)
3µg
3%
Calcium, Ca
142mg
14%
Choline, total
5mg
1%
Folate, total
2µg
1%
Magnesium, Mg
8mg
3%
Phosphorus, P
100mg
14%
Selenium, Se
5µg
9%
Sodium, Na
238mg
16%
Water
24g
1%
Zinc, Zn
1mg
13%

Cauliflower Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age and damage.

Cauliflower Cooking Tip

Vegetables should typically be cooked as quickly as possible, as they can become bland and mushy, and lose vitamins and minerals.