Low Sodium Cauliflower Puree
Indulge in the creamy, guilt-free goodness of this Low Sodium Cauliflower Puree, a healthy twist on your favorite mashed side dish! Crafted with tender steamed cauliflower, rich unsalted butter, and a touch of unsalted broth, this recipe delivers velvety smoothness without compromising heart-healthy goals. Enhanced with aromatic garlic, a hint of nutmeg, and a sprinkle of black pepper, it’s a flavor-packed alternative to traditional purees. Ready in just 30 minutes and topped with fresh parsley for a vibrant finish, this versatile dish pairs beautifully with roasted proteins or plant-based mains. Perfect for low-sodium diets, it's an easy and satisfying way to upgrade your dinner menu!
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Recipe Information
Ingredients
- 1 head Cauliflower
- 2 tablespoons Unsalted butter
- 0.5 cup Unsalted chicken or vegetable broth
- 2 cloves Garlic
- 0.25 teaspoon Black pepper
- 0.125 teaspoon Nutmeg
- 1 tablespoon Fresh parsley
Instructions
Rinse the cauliflower under cold water and remove the leaves and thick core. Cut it into florets.
In a medium pot, bring to boil enough water to cover the cauliflower. Add the cauliflower florets and garlic cloves. Reduce heat and let it simmer until the cauliflower is tender, approximately 10 minutes.
Drain the cauliflower and garlic thoroughly and transfer them to a food processor or blender.
Add unsalted butter, unsalted chicken or vegetable broth, black pepper, and nutmeg to the cauliflower in the food processor.
Puree the mixture until it becomes smooth and creamy. You may need to scrape down the sides or adjust the consistency with a bit more broth if necessary.
Taste and adjust seasoning if desired. Since it is low sodium, ensure not to add salt but feel free to enhance the flavor with more garlic or herbs as needed.
Transfer the puree to a serving dish and garnish with freshly chopped parsley.
Serve warm as a delicious and healthy side dish.
Nutrition Facts
Calories |
380 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.2 g | 34% | |
| Saturated Fat | 14.9 g | 74% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 62 mg | 21% | |
| Sodium | 940 mg | 41% | |
| Total Carbohydrate | 33.9 g | 12% | |
| Dietary Fiber | 13.1 g | 47% | |
| Total Sugars | 12.0 g | ||
| Protein | 13.2 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 166 mg | 13% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 1961 mg | 42% | |
*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.
