Heart-Healthy Creamy Cauliflower Mash
Transform your side dishes with this Heart-Healthy Creamy Cauliflower Mash, a lighter, nutrient-packed alternative to traditional mashed potatoes. Made with tender steamed cauliflower blended to velvety perfection, this recipe gets a flavor boost from sautéed garlic, a touch of nutmeg, and just the right amount of black pepper. The addition of low-sodium vegetable broth and heart-healthy olive oil ensures a silky texture without the need for cream or butter, making it a guilt-free indulgence. Ready in just 35 minutes, this deliciously smooth mash is perfect for weeknights or holiday gatherings and is beautifully finished with a sprinkle of fresh chives for a pop of color and flavor. Low-carb, vegan, and versatile, this side dish pairs effortlessly with everything from roasted veggies to grilled proteins.
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Ingredients
- 1 medium head Cauliflower
- 2 cloves Garlic
- 2 tablespoons Olive oil
- 0.5 cup Low-sodium vegetable broth
- 0.125 teaspoon Nutmeg
- 0.25 teaspoon Black pepper
- 0.5 teaspoon Salt
- 2 tablespoons Chives
Directions
Step 1
Begin by cleaning the cauliflower: remove the leaves and trim the stem. Cut the cauliflower into small florets for even cooking.
Step 2
Bring a large pot of water to a boil and add the cauliflower florets. Cook them for about 10 minutes, or until they become tender when pierced with a fork.
Step 3
While the cauliflower is cooking, peel and mince the garlic cloves.
Step 4
In a separate small saucepan, heat the olive oil over medium heat. Add the minced garlic and sauté lightly until it's fragrant and begins to turn golden, about 1-2 minutes.
Step 5
Once the cauliflower is tender, drain the water and transfer the florets to a large blender or food processor.
Step 6
Add the sautéed garlic, vegetable broth, nutmeg, black pepper, and salt to the cauliflower in the blender.
Step 7
Puree the mixture until smooth and creamy, scraping down the sides as necessary to ensure an even texture. Adjust the consistency with another splash of vegetable broth if needed.
Step 8
Taste the mash and adjust seasoning with more salt or pepper as desired.
Step 9
Transfer the creamy mash to a serving bowl and garnish with freshly chopped chives before serving.
Nutrition Facts
| Serving size | (613.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 389.8 |
| Total Fat 29.5g | 0% |
| Saturated Fat 5.0g | 0% |
| Polyunsaturated Fat 2.8g | |
| Cholesterol 0mg | 0% |
| Sodium 1936.1mg | 0% |
| Total Carbohydrate 27.2g | 0% |
| Dietary Fiber 10.0g | 0% |
| Total Sugars 9.6g | |
| Protein 9.6g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 128.2mg | 0% |
| Iron 2.6mg | 0% |
| Potassium 1549.8mg | 0% |
Source of Calories