Heart-Healthy Creamy Cauliflower Mash
Indulge in comfort without the guilt with this Heart-Healthy Creamy Cauliflower Mash! A wholesome and low-calorie alternative to traditional mashed potatoes, this dish combines tender cauliflower florets with sautéed garlic, a hint of warming nutmeg, and a splash of low-sodium vegetable broth to create a velvety texture that's rich in flavor but light on the waistline. Finished with a drizzle of heart-healthy olive oil and a sprinkle of fresh chives, this creamy mash is a perfect side dish for any meal. Ready in just 35 minutes, this recipe is gluten-free, vegetarian, and full of nutrients, making it an excellent choice for those seeking a nutritious yet satisfying option. Whether you're meal prepping or impressing guests, this cauliflower mash is sure to shine!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 medium head Cauliflower
- 2 cloves Garlic
- 2 tablespoons Olive oil
- 0.5 cup Low-sodium vegetable broth
- 0.125 teaspoon Nutmeg
- 0.25 teaspoon Black pepper
- 0.5 teaspoon Salt
- 2 tablespoons Chives
Instructions
Begin by cleaning the cauliflower: remove the leaves and trim the stem. Cut the cauliflower into small florets for even cooking.
Bring a large pot of water to a boil and add the cauliflower florets. Cook them for about 10 minutes, or until they become tender when pierced with a fork.
While the cauliflower is cooking, peel and mince the garlic cloves.
In a separate small saucepan, heat the olive oil over medium heat. Add the minced garlic and sauté lightly until it's fragrant and begins to turn golden, about 1-2 minutes.
Once the cauliflower is tender, drain the water and transfer the florets to a large blender or food processor.
Add the sautéed garlic, vegetable broth, nutmeg, black pepper, and salt to the cauliflower in the blender.
Puree the mixture until smooth and creamy, scraping down the sides as necessary to ensure an even texture. Adjust the consistency with another splash of vegetable broth if needed.
Taste the mash and adjust seasoning with more salt or pepper as desired.
Transfer the creamy mash to a serving bowl and garnish with freshly chopped chives before serving.
Nutrition Facts
Calories |
390 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.5 g | 38% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1936 mg | 84% | |
| Total Carbohydrate | 27.2 g | 10% | |
| Dietary Fiber | 10.0 g | 36% | |
| Total Sugars | 9.6 g | ||
| Protein | 9.6 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 128 mg | 10% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 1550 mg | 33% | |
*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.
