MASHED CAULIFLOWER WITH GARLIC
Mashed Cauliflower with Garlic is a delicious, healthy alternative to traditional mashed potatoes. This dish features tender cauliflower florets blended with garlic, Greek yoghurt, and olive oil, creating a creamy, flavourful side dish perfect for any meal. The garlic adds a subtle kick, while the Greek yoghurt provides a tangy richness without the extra calories. This recipe is low-carb and packed with nutrients, making it an excellent choice for those looking to enjoy a comforting dish without guilt. It’s quick to prepare and pairs well with a variety of mains.
RECIPE CATEGORY
Lunch, Dinner, Side
SERVING SIZE
1
CUISINE
Mediterranean, European
PREPARATION / TECHNIQUES
Boil, Sauté, Mash, One-Pot Wonders, Quick & Easy
OCCASION / HOLIDAY
Family Dinner, Thanksgiving, Christmas, Easter, Fall, Winter, Anniversary, Picnic, Potluck, Tailgating
SPECIAL CONSIDERATION / DIETARY CONCERNS
Healthy, Low Carb, Low Fat, Low Sodium, Gluten-Free, Vegetarian, Kosher, Kosher for Passover
DISH TYPE
Side, Vegetable Dish
INGREDIENTS FOR MASHED CAULIFLOWER WITH GARLIC
- 1/2 cup cauliflower florets
- 1 clove garlic, minced
- 1 tbsp Greek yoghurt
- 1/2 tbsp olive oil
- Salt and pepper to taste
FULL NUTRITIONAL INFORMATION
- Calories: 80 kcal
- Protein: 2g
- Carbohydrates: 6g
- Fat: 6g
- Saturated Fat: 1g
- Fibre: 2g
- Sodium: 25mg
- Sugars: 2g
- Vitamin C: 30% of Daily Value (DV)
- Calcium: 4% of DV
- Iron: 2% of DV
PREPARATION FOR MASHED CAULIFLOWER WITH GARLIC
- Cook the Cauliflower: Bring a pot of salted water to a boil. Add the cauliflower florets and cook for 8-10 minutes until tender. Drain well.
- Sauté the Garlic: Heat olive oil in a small pan over medium heat while cooking the cauliflower. Add minced garlic and sauté until fragrant, about 1-2 minutes. Be careful not to burn the garlic.
- Mash the Cauliflower: Combine the cooked cauliflower, sautéed garlic, and Greek yoghurt in a mixing bowl. Mash until smooth using a potato masher or an immersion blender.
- Season and Serve: Season with salt and pepper to taste. Serve hot as a side dish.
PREP TIME
5 minutes
COOKING TIME
10 minutes
TIPS FOR MASHED CAULIFLOWER WITH GARLIC
- Texture Control: Blend the cauliflower in a food processor for a smoother texture.
- Extra Flavour: Add a squeeze of lemon juice or a sprinkle of Parmesan cheese for added flavour.
- Suggestions: Pair with grilled chicken or roasted vegetables for a complete meal.
VARIATIONS
- Vegan Version: Substitute Greek yoghurt with a dairy-free yoghurt alternative.
- Herbed Mash: Add fresh or dried herbs like parsley, thyme, or rosemary to the mash for added aroma and taste.
- Cheesy Cauliflower: Mix in a tablespoon of shredded cheese like cheddar or Parmesan for a richer flavour.
PREPPING AND STORAGE
- Fridge: Store leftover mashed cauliflower in an airtight container in the refrigerator for up to 3 days.
- Reheating: Reheat in the microwave or stovetop over low heat, adding a splash of water or broth to loosen if needed.
- Freezing: Freeze mashed cauliflower in a freezer-safe container for up to 2 months. Thaw in the fridge overnight before reheating.