Mediterranean Diet Creamy Mashed Cauliflower
Indulge in the velvety goodness of Mediterranean Diet Creamy Mashed Cauliflower, a healthy and flavorful twist on traditional mashed potatoes. This low-carb, gluten-free side dish features tender cauliflower florets blended to perfection with rich Greek yogurt, a drizzle of heart-healthy olive oil, aromatic sautéed garlic, and a vibrant splash of lemon juice. With its luscious texture and zesty Mediterranean-inspired flavors, this recipe is not only wholesome but also irresistibly satisfying. Ready in just 35 minutes, it’s topped with fresh parsley for a pop of color and earthy freshness, making it a perfect accompaniment to your favorite protein or as a standout dish on its own.
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Recipe Information
Ingredients
- 1 large head Cauliflower
- 2 tablespoons Olive oil
- 2 cloves Garlic
- 0.5 cup Greek yogurt
- 2 tablespoons Lemon juice
- 2 tablespoons Fresh parsley
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Start by preparing the cauliflower: remove the leaves and the core, then cut it into florets.
Bring a large pot of salted water to a boil. Add the cauliflower florets and boil for about 10-15 minutes, or until the cauliflower is very tender when pierced with a fork.
While the cauliflower is boiling, peel and mince the garlic cloves.
Once cauliflower is tender, drain it thoroughly and place it back into the pot, allowing any excess steam to escape.
In a small pan, heat olive oil over medium heat. Add minced garlic and sauté until fragrant but not browned, about 1-2 minutes.
Transfer the drained cauliflower into a food processor. Add the sautéed garlic and olive oil, Greek yogurt, lemon juice, salt, and pepper.
Blend the mixture until smooth and creamy. If needed, you can add a small splash of almond milk or additional olive oil to reach the desired consistency.
Taste the mash and adjust seasoning if necessary.
Serve immediately, garnished with freshly chopped parsley.
Nutrition Facts
Calories |
560 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.1 g | 40% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 4 mg | 1% | |
| Sodium | 2443 mg | 106% | |
| Total Carbohydrate | 50.7 g | 18% | |
| Dietary Fiber | 17.4 g | 62% | |
| Total Sugars | 19.9 g | ||
| Protein | 24.7 g | 49% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 298 mg | 23% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 2726 mg | 58% | |
*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.
