Mashed Cauliflower

Staff Writer
Mashed Cauliflower
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. 

Ready in
20 m
4
Servings
143
Calories Per Serving
Deliver Ingredients
Makes
4 cups

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. 

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.

Nutritional Facts

Total Fat
6g
10%
Sugar
7g
N/A
Saturated Fat
2g
11%
Cholesterol
6mg
2%
Protein
9g
18%
Carbs
16g
5%
Vitamin A
38µg
4%
Vitamin B12
0.2µg
3.8%
Vitamin B6
0.5mg
27.4%
Vitamin C
134mg
100%
Vitamin D
0.4µg
0.1%
Vitamin E
0.7mg
3.6%
Vitamin K
44µg
55%
Calcium
194mg
19%
Fiber
6g
23%
Folate (food)
156µg
N/A
Folate equivalent (total)
156µg
39%
Iron
2mg
9%
Magnesium
51mg
13%
Monounsaturated
3g
N/A
Niacin (B3)
1mg
7%
Phosphorus
202mg
29%
Polyunsaturated
0.5g
N/A
Potassium
880mg
25%
Riboflavin (B2)
0.3mg
15%
Sodium
666mg
28%
Thiamin (B1)
0.1mg
9.9%
Zinc
1mg
7%