Low Sodium Creamy Broccoli Mash
Discover the perfect balance of flavor and nutrition with this Low Sodium Creamy Broccoli Mash, a wholesome twist on classic mashed vegetables! Packed with tender broccoli and creamy cauliflower, this recipe delivers rich, buttery taste without relying on excess salt. Sautéed garlic adds a tantalizing aroma, while low-sodium vegetable broth keeps the dish light and heart-healthy. A touch of sour cream, nutritional yeast, and fresh parsley elevate the mash into a velvety, flavor-packed side dish. Ready in just 30 minutes, it’s an ideal choice for those seeking a quick, low-sodium, and nutrient-dense complement to any meal. Try this guilt-free, gluten-free side today and add a pop of vibrant greenery to your table!
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Recipe Information
Ingredients
- 4 cups Broccoli florets
- 2 cups Cauliflower florets
- 2 tablespoons Unsalted butter
- 2 Garlic cloves
- 1 cup Low-sodium vegetable broth
- 2 tablespoons Sour cream
- 0.25 teaspoon Black pepper, freshly ground
- 1 tablespoon Lemon juice
- 1 tablespoon Fresh parsley, chopped
- 1 tablespoon Nutritional yeast
Instructions
Wash and prepare the broccoli and cauliflower by cutting them into small, even-sized florets to ensure even cooking.
Peel and mince the garlic cloves.
In a large pot, combine the broccoli and cauliflower florets with the low-sodium vegetable broth. Bring the broth to a boil over medium-high heat.
Once boiling, reduce the heat to medium, cover, and let it simmer for about 8-10 minutes, or until the vegetables are very tender.
Drain the vegetables carefully, reserving about 1/4 cup of the cooking broth, and set this broth aside.
In the same pot, melt the unsalted butter over medium heat and add the minced garlic. Sauté for about 1 minute until the garlic is fragrant but not browned.
Return the drained broccoli and cauliflower to the pot with the garlic and butter. Add in the reserved broth.
Using a potato masher or an immersion blender, mash to your desired consistency. For a smoother texture, continue blending a bit more.
Stir in the sour cream, black pepper, lemon juice, chopped fresh parsley, and nutritional yeast, combining until the mixture is smooth and creamy.
Taste and adjust seasoning if necessary, being cautious with added salt due to the low-sodium nature of the dish.
Serve the broccoli mash warm as a delicious side dish, garnished with additional parsley if desired.
Nutrition Facts
Calories |
443 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.1 g | 37% | |
| Saturated Fat | 17.3 g | 86% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 74 mg | 25% | |
| Sodium | 338 mg | 15% | |
| Total Carbohydrate | 38.1 g | 14% | |
| Dietary Fiber | 14.6 g | 52% | |
| Total Sugars | 11.4 g | ||
| Protein | 21.5 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 289 mg | 22% | |
| Iron | 5.0 mg | 28% | |
| Potassium | 1027 mg | 22% | |
*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.
