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Cauliflower Mash

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Try this Cauliflower Mash recipe
Cauliflower Mash

Vanessa Chamberlin

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

4
Servings
62
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.

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
0.7g
1.1%
Sugar
3g
N/A
Saturated Fat
0.2g
1.1%
Protein
4g
7%
Carbs
12g
4%
Vitamin A
5µg
1%
Vitamin B12
0.6µg
10.8%
Vitamin B6
1mg
52%
Vitamin C
57mg
94%
Vitamin E
0.1mg
0.7%
Vitamin K
39µg
49%
Calcium
38mg
4%
Fiber
3g
12%
Folate (food)
72µg
N/A
Folate equivalent (total)
72µg
18%
Folic acid
20µg
N/A
Iron
1mg
6%
Magnesium
26mg
7%
Monounsaturated
0.1g
N/A
Niacin (B3)
5mg
27%
Phosphorus
65mg
9%
Polyunsaturated
0.2g
N/A
Potassium
381mg
11%
Riboflavin (B2)
0.9mg
52.2%
Sodium
44mg
2%
Thiamin (B1)
0.9mg
58.1%
Zinc
0.6mg
4.2%