Simple Cauliflower Smash
Transform your weeknight dinners with this comforting and nutritious Simple Cauliflower Smash—a lighter, yet equally satisfying alternative to traditional mashed potatoes. Made with tender cauliflower florets, rich butter, and a touch of milk (plant-based options welcome!), this recipe is whipped into a creamy, flavorful side dish with the added boost of sautéed garlic for an irresistible aroma. Ready in just 25 minutes, this quick and easy recipe is perfect for busy cooks who want a crowd-pleasing dish packed with wholesome ingredients. Garnish with fresh parsley for a pop of color and serve it alongside roasted meats, grilled veggies, or your favorite mains. Whether you're looking for a low-carb option, a vegetarian-friendly choice, or simply something new to liven up your dinner table, this Simple Cauliflower Smash is a must-try!
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Recipe Information
Ingredients
- 1 head cauliflower
- 2 tablespoons butter
- 2 tablespoons milk (or plant-based milk)
- 2 small garlic cloves
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 1 teaspoon olive oil
- 1 tablespoon fresh parsley (optional, for garnish)
Instructions
Cut the cauliflower into small florets and rinse thoroughly under cold water.
In a large pot, bring water to a boil and add a pinch of salt.
Add the cauliflower florets to the boiling water and cook for 10–12 minutes, or until the cauliflower is very tender and easily pierced with a fork.
While the cauliflower is cooking, finely mince the garlic.
In a small pan, heat the olive oil over medium heat and sauté the minced garlic until fragrant, about 1–2 minutes. Be careful not to burn the garlic.
Drain the cooked cauliflower well and transfer it to a large mixing bowl or food processor.
Add the sautéed garlic, butter, milk, salt, and black pepper to the cauliflower.
Mash the mixture with a potato masher for a chunkier texture or blend it in a food processor for a smoother consistency. Adjust salt and pepper to taste.
Transfer the cauliflower smash to a serving bowl and garnish with freshly chopped parsley if desired.
Serve warm and enjoy!
Nutrition Facts
Calories |
516 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.4 g | 51% | |
| Saturated Fat | 16.1 g | 80% | |
| Polyunsaturated Fat | 2.2 g | ||
| Cholesterol | 68 mg | 23% | |
| Sodium | 2253 mg | 98% | |
| Total Carbohydrate | 34.9 g | 13% | |
| Dietary Fiber | 13.0 g | 46% | |
| Total Sugars | 13.6 g | ||
| Protein | 13.7 g | 27% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 196 mg | 15% | |
| Iron | 3.0 mg | 17% | |
| Potassium | 1952 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.
