Heart-Healthy Creamy Broccoli Mash
Indulge in a wholesome twist on comfort food with this Heart-Healthy Creamy Broccoli Mash! Bursting with nutrient-rich fresh broccoli and infused with the savory goodness of garlic, low-sodium vegetable broth, and nutritional yeast, this velvety mash is both nourishing and satisfying. A splash of unsweetened almond milk adds creaminess without the dairy, while extra-virgin olive oil and a hint of fresh lemon juice enhance the flavors with a bright, zesty finish. Ready in just 30 minutes, this quick and easy side dish is perfect for health-conscious families looking to embrace plant-based eating. Low in salt and packed with vitamins, it pairs beautifully with roasted veggies or lean proteins for a heart-smart meal.
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Recipe Information
Ingredients
- 4 cups Fresh broccoli florets
- 2 cloves Garlic, minced
- 1 cup Low-sodium vegetable broth
- 0.5 cup Unsweetened almond milk
- 2 tablespoons Extra-virgin olive oil
- 2 tablespoons Nutritional yeast
- 1 tablespoon Fresh lemon juice
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Begin by thoroughly washing and trimming the broccoli into small florets.
In a large pot, add the broccoli florets and minced garlic. Pour in the vegetable broth and bring it to a boil over medium-high heat.
Reduce the heat to a simmer, cover the pot, and let it cook for about 10-12 minutes or until the broccoli is tender.
Once cooked, remove the pot from the heat and carefully drain any excess liquid, leaving the broccoli and garlic in the pot.
Add the almond milk, olive oil, nutritional yeast, lemon juice, salt, and black pepper to the pot.
Using an immersion blender, blend the broccoli mixture until it reaches a smooth and creamy consistency. Alternatively, you can transfer the mixture to a food processor and blend until smooth.
Taste and adjust the seasoning if necessary.
Serve the creamy broccoli mash warm as a delightful side dish.
Nutrition Facts
Calories |
486 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.6 g | 39% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1360 mg | 59% | |
| Total Carbohydrate | 42.0 g | 15% | |
| Dietary Fiber | 16.3 g | 58% | |
| Total Sugars | 9.5 g | ||
| Protein | 19.6 g | 39% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 484 mg | 37% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 1877 mg | 40% | |
*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.
