Low Sodium Creamy Broccoli Mash

Transform your side dish game with this Low Sodium Creamy Broccoli Mash, a luscious and nutrient-packed alternative to traditional mashed potatoes. This recipe combines tender steamed broccoli and cauliflower florets with a touch of unsalted butter, tangy sour cream, and a hint of garlic for a velvety texture that's big on flavor while being mindful of sodium levels. Enhanced with a dash of lemon juice, nutritional yeast, and fresh parsley, this mash boasts a vibrant taste that's both wholesome and satisfying. Perfect as a low-sodium accompaniment to roasted meats or as a standalone vegetarian delight, it’s ready in just 30 minutes, making it a quick and healthy addition to any meal.

Nutriscore Rating: 82/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 cups Broccoli florets
• 2 cups Cauliflower florets
• 2 tablespoons Unsalted butter
• 2 Garlic cloves
• 1 cup Low-sodium vegetable broth
• 2 tablespoons Sour cream
• 0.25 teaspoon Black pepper, freshly ground
• 1 tablespoon Lemon juice
• 1 tablespoon Fresh parsley, chopped
• 1 tablespoon Nutritional yeast

Directions

Step 1

Wash and prepare the broccoli and cauliflower by cutting them into small, even-sized florets to ensure even cooking.

Step 2

Peel and mince the garlic cloves.

Step 3

In a large pot, combine the broccoli and cauliflower florets with the low-sodium vegetable broth. Bring the broth to a boil over medium-high heat.

Step 4

Once boiling, reduce the heat to medium, cover, and let it simmer for about 8-10 minutes, or until the vegetables are very tender.

Step 5

Drain the vegetables carefully, reserving about 1/4 cup of the cooking broth, and set this broth aside.

Step 6

In the same pot, melt the unsalted butter over medium heat and add the minced garlic. Sauté for about 1 minute until the garlic is fragrant but not browned.

Step 7

Return the drained broccoli and cauliflower to the pot with the garlic and butter. Add in the reserved broth.

Step 8

Using a potato masher or an immersion blender, mash to your desired consistency. For a smoother texture, continue blending a bit more.

Step 9

Stir in the sour cream, black pepper, lemon juice, chopped fresh parsley, and nutritional yeast, combining until the mixture is smooth and creamy.

Step 10

Taste and adjust seasoning if necessary, being cautious with added salt due to the low-sodium nature of the dish.

Step 11

Serve the broccoli mash warm as a delicious side dish, garnished with additional parsley if desired.

Nutrition Facts

Serving size	(900.4g)

Amount per serving	% Daily Value*
Calories	443.3

Total Fat 29.1g	0%
Saturated Fat 17.3g	0%
Polyunsaturated Fat 0.0g
Cholesterol 74mg	0%
Sodium 337.9mg	0%
Total Carbohydrate 38.1g	0%
Dietary Fiber 14.6g	0%
Total Sugars 11.4g
Protein 21.5g	0%

Vitamin D 0IU	0%
Calcium 288.8mg	0%
Iron 5.0mg	0%
Potassium 1027.3mg	0%

*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.

Source of Calories

Fat: 52.3%

Protein: 17.2%

Carbs: 30.5%