Mediterranean Diet Creamy Broccoli Mash
Transform your side dishes with this Mediterranean Diet Creamy Broccoli Mash, a wholesome and flavorful alternative that’s both nutritious and indulgent. Steamed broccoli meets creamy Greek yogurt, vibrant lemon juice, and aromatic sautéed garlic for a mash that’s irresistibly smooth and packed with the bright, herbaceous notes of fresh dill. Seasoned to perfection and finished with a drizzle of heart-healthy extra-virgin olive oil, this recipe is rich in nutrients, low-carb, and gluten-free. Ready in just 25 minutes, it’s an elegant yet easy dish that pairs beautifully with roasted meats or grilled seafood. Perfect for anyone following Mediterranean-inspired cooking or seeking a creative way to add more vegetables to their plate!
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Recipe Information
Ingredients
- 600 grams broccoli florets
- 3 tablespoons extra-virgin olive oil
- 2 cloves garlic
- 120 grams Greek yogurt (plain, unsweetened)
- 1 tablespoon fresh lemon juice
- 2 tablespoons fresh dill
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 125 milliliters water
Instructions
1. Rinse the broccoli florets under cold water and drain. Peel and smash the garlic cloves.
2. In a large pot, bring the water to a boil and add a pinch of salt. Introduce the broccoli florets to the pot and steam for 6-8 minutes until tender.
3. While the broccoli is steaming, in a small pan over medium heat, add 1 tablespoon of olive oil and sauté the garlic for 1-2 minutes until fragrant, being careful not to burn it.
4. Once the broccoli is tender, drain any excess water and transfer the florets to a food processor. Add the sautéed garlic, Greek yogurt, lemon juice, fresh dill, salt, and black pepper.
5. Process the mixture until smooth and creamy, stopping to scrape down the sides of the processor as needed. Adjust seasoning to taste.
6. Transfer the broccoli mash to a serving bowl and drizzle with the remaining 2 tablespoons of olive oil before serving warm.
Nutrition Facts
Calories |
596 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.2 g | 53% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 4 mg | 1% | |
| Sodium | 1402 mg | 61% | |
| Total Carbohydrate | 34.8 g | 13% | |
| Dietary Fiber | 14.8 g | 53% | |
| Total Sugars | 10.7 g | ||
| Protein | 29.8 g | 60% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 400 mg | 31% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 193 mg | 4% | |
*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.
