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Cauliflower Mash

Try this Cauliflower Mash recipe
Cauliflower Mash

Vanessa Chamberlin

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

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
Servings4
Calories Per Serving62
Total Fat0.7g1.1%
Sugar3gN/A
Saturated0.2g1.1%
Protein4g7%
Carbs12g4%
Vitamin A5µg1%
Vitamin B120.6µg10.8%
Vitamin B61mg52%
Vitamin C57mg94%
Vitamin E0.1mg0.7%
Vitamin K39µg49%
Calcium38mg4%
Fiber3g12%
Folate (food)72µgN/A
Folate equivalent (total)72µg18%
Folic acid20µgN/A
Iron1mg6%
Magnesium26mg7%
Monounsaturated0.1gN/A
Niacin (B3)5mg27%
Phosphorus65mg9%
Polyunsaturated0.2gN/A
Potassium381mg11%
Riboflavin (B2)0.9mg52.2%
Sodium44mg2%
Thiamin (B1)0.9mg58.1%
Zinc0.6mg4.2%