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. 

4
Servings
185
Calories Per Serving
Deliver Ingredients

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. 

Nutritional Facts

Total Fat
10g
14%
Sugar
1g
1%
Saturated Fat
5g
21%
Cholesterol
13mg
4%
Carbohydrate, by difference
7g
5%
Protein
16g
35%
Vitamin A, RAE
295µg
42%
Vitamin B-12
1µg
42%
Vitamin C, total ascorbic acid
11mg
15%
Vitamin E, added
2mg
13%
Vitamin K (phylloquinone)
1µg
1%
Calcium, Ca
407mg
41%
Choline, total
22mg
5%
Fiber, total dietary
1g
4%
Folate, total
71µg
18%
Iron, Fe
3mg
17%
Magnesium, Mg
74mg
23%
Niacin
4mg
29%
Pantothenic acid
2mg
40%
Phosphorus, P
254mg
36%
Selenium, Se
13µg
24%
Sodium, Na
298mg
20%
Vitamin D (D2 + D3)
2µg
13%
Water
7g
0%
Zinc, Zn
3mg
38%

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.