Cauliflower Mash

Try this Cauliflower Mash recipe
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Cauliflower Mash

Vanessa Chamberlin

This cauliflower mash is an easy-to-make, healthy alternative to mashed potatoes.

4
Servings
232
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1 Pound frozen or fresh cauliflower
  • 1/4 Cup fat-free soy milk
  • 1 clove garlic, chopped
  • 1/2 Teaspoon Italian seasoning
  • 1 Teaspoon poultry seasoning
  • 1 Teaspoon nutritional yeast
  • 2 Tablespoons cornstarch
  • 2 Tablespoons water to mix with corn starch
  • 1 Tablespoon fresh parsley

Directions

In a pot, steam cauliflower for 10 to12 minutes or until very soft. Drain well using a colander. In a saucepan, combine soy milk, garlic, 1/4 cup water, Italian seasoning, poultry seasoning, and yeast over medium heat. When it begins to boil, slowly mix the cornstarch/water mixture into the sauce, stirring constantly until thickened.

When cauliflower is cool enough, squeeze as much water out as possible. Place the cauliflower in the processor or high-powered blender and blend for about a minute. Add sauce and fresh parsley to cauliflower and process until creamy and smooth. If it’s too thick, you may adjust the consistency by adding a little bit of soymilk.

Nutritional Facts

Total Fat
12g
17%
Saturated Fat
4g
17%
Cholesterol
102mg
34%
Carbohydrate, by difference
9g
7%
Protein
20g
43%
Vitamin A, RAE
19µg
3%
Vitamin C, total ascorbic acid
5mg
7%
Vitamin K (phylloquinone)
72µg
80%
Calcium, Ca
44mg
4%
Choline, total
5mg
1%
Folate, total
13µg
3%
Iron, Fe
3mg
17%
Magnesium, Mg
22mg
7%
Niacin
1mg
7%
Phosphorus, P
60mg
9%
Selenium, Se
5µg
9%
Sodium, Na
649mg
43%
Water
104g
4%

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.