Caulifllower and Green Onion Mash
Indulge in the creamy, velvety goodness of Cauliflower and Green Onion Mash, a low-carb, flavor-packed alternative to traditional mashed potatoes! Made with tender steamed cauliflower, a hint of garlic, and the mild sharpness of green onions, this dish is blended with butter and a splash of milk or cream to create a luxurious texture. A quick sauté of garlic and onions adds depth, while a sprinkle of fresh parsley elevates the presentation. This 25-minute recipe is perfect as a side dish for dinner or holiday gatherings, offering a wholesome yet indulgent option for any meal.
Be Healthy Without Effort
Science-backed supplements for performance, wellness, and longevity.
Optimize your body chemistry naturally
Recipe Information
Ingredients
- 1 head Cauliflower
- 4 stalks Green onions
- 2 cloves Garlic
- 2 tablespoons Unsalted butter
- 0.25 cup Milk (or cream)
- 1 teaspoon Salt
- 0.5 teaspoon Freshly ground black pepper
- 1 tablespoon Olive oil
- 2 tablespoons Fresh parsley (optional, for garnish)
Instructions
Break the head of cauliflower into florets and rinse them under cool water. Set aside.
Chop the green onions, separating the white and pale green parts from the darker green tops. Mince the garlic cloves.
In a large pot, bring 2 cups of water to a boil. Place a steamer basket in the pot and add the cauliflower florets. Cover and steam for 10-12 minutes, or until the cauliflower is fork-tender.
While the cauliflower is steaming, heat 1 tablespoon of olive oil in a small skillet over medium heat. Add the minced garlic and the white and pale green parts of the green onions. Sauté for 2-3 minutes, or until fragrant and softened. Remove from heat and set aside.
Once the cauliflower is steamed, transfer it to a food processor or a large mixing bowl if using an immersion blender.
Add the sautéed garlic and green onions, butter, milk (or cream), salt, and pepper to the cauliflower. Blend until smooth and creamy. If the mash is too thick, add more milk a tablespoon at a time until the desired consistency is reached.
Taste the mash and adjust the seasoning, adding more salt or pepper if necessary.
Transfer the mash to a serving bowl and fold in the dark green tops of the green onions. Garnish with fresh parsley if desired.
Serve warm alongside your favorite main dish.
Nutrition Facts
Calories |
151 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.2 g | 13% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 17 mg | 6% | |
| Sodium | 815 mg | 35% | |
| Total Carbohydrate | 13.5 g | 5% | |
| Dietary Fiber | 5.1 g | 18% | |
| Total Sugars | 5.4 g | ||
| Protein | 5.1 g | 10% | |
| Vitamin D | 0.3 mcg | 1% | |
| Calcium | 88 mg | 7% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 743 mg | 16% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
