Heart-Healthy Creamy Broccoli Mash
Transform your side dishes with this *Heart-Healthy Creamy Broccoli Mash*, a flavorful and nutritious alternative to traditional mashed potatoes. Packed with fresh broccoli florets, this recipe blends the natural tenderness of steamed veggies with the rich creaminess of unsweetened almond milk and a hint of extra-virgin olive oil. Infused with savory nutritional yeast, a splash of fresh lemon juice, and aromatic garlic, this vegan broccoli mash delivers a velvety texture with no heavy cream in sight. Ready in just 30 minutes, it's low in sodium, dairy-free, and brimming with vitamins and fiber, making it the perfect guilt-free comfort food. Serve it warm alongside your favorite lean protein, or enjoy it on its own as a satisfying plant-based dish that’s big on flavor and health benefits.
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Ingredients
- 4 cups Fresh broccoli florets
- 2 cloves Garlic, minced
- 1 cup Low-sodium vegetable broth
- 0.5 cup Unsweetened almond milk
- 2 tablespoons Extra-virgin olive oil
- 2 tablespoons Nutritional yeast
- 1 tablespoon Fresh lemon juice
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Directions
Step 1
Begin by thoroughly washing and trimming the broccoli into small florets.
Step 2
In a large pot, add the broccoli florets and minced garlic. Pour in the vegetable broth and bring it to a boil over medium-high heat.
Step 3
Reduce the heat to a simmer, cover the pot, and let it cook for about 10-12 minutes or until the broccoli is tender.
Step 4
Once cooked, remove the pot from the heat and carefully drain any excess liquid, leaving the broccoli and garlic in the pot.
Step 5
Add the almond milk, olive oil, nutritional yeast, lemon juice, salt, and black pepper to the pot.
Step 6
Using an immersion blender, blend the broccoli mixture until it reaches a smooth and creamy consistency. Alternatively, you can transfer the mixture to a food processor and blend until smooth.
Step 7
Taste and adjust the seasoning if necessary.
Step 8
Serve the creamy broccoli mash warm as a delightful side dish.
Nutrition Facts
| Serving size | (787.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 449.9 |
| Total Fat 29.8g | 0% |
| Saturated Fat 4.3g | 0% |
| Polyunsaturated Fat 0.3g | |
| Cholesterol 0mg | 0% |
| Sodium 1524.9mg | 0% |
| Total Carbohydrate 35.0g | 0% |
| Dietary Fiber 12.0g | 0% |
| Total Sugars 7.4g | |
| Protein 17.3g | 0% |
| Vitamin D 43.9IU | 0% |
| Calcium 407.1mg | 0% |
| Iron 4.4mg | 0% |
| Potassium 1641.4mg | 0% |
Source of Calories