Cauliflower mash
Cauliflower simmered with garlic and blended with butter until smooth, in place of mashed potatoes. Serves 4.
- Hands-on
- 13 min
- Total time
33 min, show breakdown
- Prep 10 min
- Cook 15 min
- Clean up 8 min
- Pans
- 1
- Ingredients
- 5
- Cost/serving
- $0.88
Per serving
- Calories
- 92
- Protein
- 3.1 g
- Fiber
- 3.1 g
- Net carbs
- 5.3 g
- Fat
- 6.1 g
High in (% Daily Value per serving): Vitamin C 83%, Vitamin K 33%, Folate 22%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, egg-free, gluten-free, nut-free, soy-free.
Ingredients for 4
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
1 head cauliflower (600 g)
Same amount as: about 5½ cups.
3 cloves garlic, smashed (9 g)
Same amount as: 3 tsp fresh minced garlic, 1½ tsp jarred minced garlic, ⅜ tsp garlic powder.
6 cups water (1440 g)
Same amount as: 1440 mL.
2 tbsp butter (28 g)
Same amount as: 30 mL, about ¼ stick.
1 tbsp fresh parsley (3.8 g), chopped, to finish
Same amount as: 15 mL.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
- butter
- olive oil: Much less saturated fat. Uses a little less, since oil is all fat. Best for cooking, not baking.
Optional
Adds about 0 kcal per serving.
Quantities are for 4 servings. Keeps 4 days in the fridge. Reheat in a pan, stirring, to cook off extra water.
Nutrition Facts
4 servings per recipe
Serving size 1 plate (521 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 92 | ||
| Total fat | 6.1 g | 8% | |
| Saturated fat | 3.8 g | 19% | |
| Cholesterol | 15 mg | 5% | |
| Sodium | 246 mg | 11% | |
| Total carbohydrate | 8.4 g | 3% | |
| Dietary fiber | 3.1 g | 11% | |
| Total sugars | 2.9 g | ||
| Net carbs† | 5.3 g | ||
| Protein | 3.1 g | 6% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 51 mg | 4% | |
| Iron | 0.74 mg | 4% | |
| Potassium | 466 mg | 10% | |
| Vitamin A | 52 mcg | 6% | |
| Vitamin C | 74 mg | 83% | |
| Vitamin E | 0.29 mg | 2% | |
| Vitamin K | 40 mcg | 33% | |
| Thiamin (B1) | 0.08 mg | 7% | |
| Riboflavin (B2) | 0.1 mg | 7% | |
| Niacin (B3) | 0.79 mg | 5% | |
| Vitamin B6 | 0.31 mg | 18% | |
| Folate | 87 mcg | 22% | |
| Vitamin B12 | 0.01 mcg | 0% | |
| Magnesium | 27 mg | 7% | |
| Zinc | 0.45 mg | 4% | |
| Selenium | 1.3 mcg | 2% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Cut the cauliflower into florets about the same size. Slice the stalk thin. Peel the garlic.
Put the cauliflower and garlic in the pot with the water. Bring to a boil, then turn down so it bubbles gently. Simmer 10–12 minutes.
Done looks like: A knife slides into the thickest floret with no push. Drain well. Let it sit in the colander 2 minutes so the steam carries off extra water.
Put the cauliflower, garlic and butter in the blender. Blend on low, then high, until smooth. Stop and scrape down the sides once or twice.
Done looks like: Smooth and thick, like mashed potatoes, with no lumps. Add salt and pepper. Sprinkle with parsley.
Equipment
Large pot or Dutch oven, 5 L (5 qt) $30–80
What to look for
- Heavy base so soups and chili do not scorch
- Lid that fits
Skip: Enameled cast iron is lovely but not needed. A heavy stainless pot works.
Blender $30–100
What to look for
- Handles frozen fruit without stalling
- Jar that is easy to take apart and rinse
Skip: Expensive high-speed blenders unless you blend every day. A personal blender works for one serving.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Thin and runny | Cauliflower was not drained well. | Let it steam dry longer before blending. If it is already runny, cook it in a pan on medium, stirring, until thick. |
| Lumpy | Florets undercooked or cut in very different sizes. | Cut florets even and simmer until a knife slides in. |
| Blender lid pops off | Hot steam builds up. | Fill the jar no more than half full, take out the centre cap and hold a folded towel over the hole. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 13 min, total 33 min. | 92 kcal 3.1 g protein 3.1 g fiber 5.3 g net carbs 6.1 g fat |
| Vegan | Olive oil instead of butter. Also dairy-free. Hands-on 13 min, total 33 min. | 101 kcal 3 g protein 3.1 g fiber 5.3 g net carbs 7.2 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.