MASHED CAULIFLOWER WITH GARLIC

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.

2. 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.

3. 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.

4. 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.