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MASHED CAULIFLOWER WITH GARLIC
17

MASHED CAULIFLOWER WITH GARLIC

NUTRITION
HEALTHY RECIPES
Sep 01, 2024

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

  1. 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.
  1. 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.
  1. 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.
  1. 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.

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