Mashed Cauliflower
By Maggie Collins, MPH, RDN, CDCES, DipACLM
- This is a great option for those trying to cut back on calories without sacrificing flavor, as cauliflower is four times less caloric dense than potatoes.
- For those avoiding oils and concentrated fats, the garlic can be sautéed using a tablespoon of water or vegetable broth and cooked until the liquid evaporates.


Ingredients
Instructions
- Wash cauliflower, cut florets into even pieces, and steam until very tender (about 20 minutes).
- In the meantime, sauté the garlic in the vegan butter in a small skillet over medium-low heat until slightly browned.
- Transfer the cauliflower to a large food processor and process until puréed. Add the garlic butter, the Brazil nuts, the soy milk, and salt, and process until well combined.
- Garnish with fresh herbs and serve warm.
Nutrition Facts | |
4 | |
Serving size | 1 cup |
Amount per serving | |
Calories | 120 |
% Daily Value* | |
Total Fat 7 | 9 |
Saturated Fat 1.5 | 8 |
Cholesterol 0 | 0 |
Sodium 360 | 16 |
Total Carbohydrate 12 | 4 |
Dietary Fiber 5 | 18 |
Total Sugars 4 | |
Incl. 0 Added Sugars | 0 |
Protein 6 | |
Vitamin D 0 | 0 |
Calcium 64 | 4 |
Iron 2 | 10 |
Potassium 703 | 15 |
*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. |