Craving a delicious side dish that’s both comforting and good for you? This creamy garlic mashed cauliflower is a fantastic alternative to traditional mashed potatoes, offering a lighter option without sacrificing flavor. You’ll love how easy it is to prepare this Healthy Cauliflower Recipe.
Key Ingredients & Substitutions:
- Cauliflower: Fresh is best for flavor and texture.
- Garlic: Fresh cloves provide the best aroma. Garlic powder can be used in a pinch.
- Dairy-Free Milk: Unsweetened almond or cashew milk works well. Regular milk or cream can be used if not dairy-free.
- Nutritional Yeast: Adds a cheesy, umami flavor without dairy. Omit if you prefer.
- Nutritional Boost: Consider a spoonful of tahini for extra creaminess and nutrients.
Ingredients:
Main:
- 1 large head cauliflower (about 2 lbs), cut into florets
- 4-5 cloves garlic, minced
- 1/4 cup unsweetened dairy-free milk (or regular milk)
- 2 tablespoons olive oil (or vegan butter)
- 1 tablespoon nutritional yeast (optional)
- Salt to taste
- Black pepper to taste
Optional for Garnish:
- Fresh chopped chives or parsley
How Much Time Will You Need?
- Total Time: 25 minutes
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Servings: 4
- Calories per serving: Approximately 110 calories
- Tools Needed: Large pot, colander, potato masher or immersion blender
Step-by-Step Instructions:
1. Steam the Cauliflower
Place the cauliflower florets in a large pot with about an inch of water at the bottom. Bring the water to a boil, then reduce heat to medium-low, cover, and steam for 10-12 minutes, or until the cauliflower is very tender. You should be able to easily pierce it with a fork.
2. Sauté the Garlic
While the cauliflower steams, heat the olive oil in a small pan over medium-low heat. Add the minced garlic and sauté for 1-2 minutes until fragrant. Be careful not to burn the garlic.
3. Mash the Cauliflower
Once tender, drain the cauliflower thoroughly in a colander. Return the drained cauliflower to the empty pot. Add the sautéed garlic and oil, dairy-free milk, nutritional yeast (if using), salt, and pepper.
4. Achieve Creamy Texture
Using a potato masher, mash the cauliflower until it reaches your desired consistency. For an even creamier texture, you can use an immersion blender or transfer the mixture to a food processor. Taste and adjust seasonings as needed.
5. Serve Warm
Transfer the creamy garlic mashed cauliflower to a serving dish. Garnish with fresh chives or parsley if you like. Serve immediately as a delicious side for any meal. This Healthy Cauliflower Recipe is sure to impress!
Variation Ideas:
- Cheesy Cauliflower: Stir in a tablespoon of grated dairy-free parmesan or regular parmesan cheese for an extra cheesy flavor.
- Herby Mash: Add a teaspoon of dried herbs like thyme or rosemary during mashing.
- Spicy Kick: A pinch of red pepper flakes can add a subtle heat.
- Roasted Garlic: Roast whole garlic cloves in their skins until soft, then squeeze them into the mash for a deeper, sweeter garlic flavor.
Storage Instructions:
Store any leftover creamy garlic mashed cauliflower in an airtight container in the refrigerator for up to 3-4 days. To reheat, gently warm it on the stovetop over low heat, adding a splash of milk or water if needed to restore its creamy consistency, or microwave until heated through.
Frequently Asked Questions (FAQ):
Q: Can you freeze mashed cauliflower?
A: Yes, you can freeze it. Store in an airtight container for up to 2-3 months. Thaw in the refrigerator overnight before reheating.
Q: Is this recipe suitable for a low-carb diet?
A: Absolutely! Mashed cauliflower is an excellent low-carb alternative to mashed potatoes, making it a perfect Healthy Cauliflower Recipe.
Q: Do you need to remove the core of the cauliflower?
A: It’s best to remove the tough core for a smoother mash. The florets are the most tender part.
Q: Can you make this recipe ahead of time?
A: Yes, you can prepare it a day in advance and store it in the refrigerator. Reheat gently on the stovetop or in the microwave.
Q: How do you prevent watery mashed cauliflower?
A: Ensure you drain the steamed cauliflower very thoroughly. Excess water will make the mash less creamy.
Q: What can you serve with creamy garlic mashed cauliflower?
A: It pairs wonderfully with roasted chicken, baked fish, or even as a base for a vegetable stew.