Cauliflower (or cauliflower?) – you either love it or hate it; there’s no middle ground with this vegetable that has become trendy lately, and everyone has been filling their kitchens with this ingredient that, until recently, was reserved for those on a diet eating only boiled vegetables.
From roasted cauliflower and cauliflower rice to cauliflower omelets and pizza, and cauliflower curry, there’s something for everyone.
But in my house, cauliflower has always been a staple.
Although we’re not particularly inventive when it comes to eating it, it’s always present in our diet, just like broccoli. We eat it steamed, which is how my daughter loves it; we also eat it in salads.
But I must confess that since I tried it mashed, it has earned a place among my favorite preparations.
It’s so creamy, yet with a certain texture, that I think few would realize it’s not actually mashed potatoes, if the idea is to disguise it for some reason…
Creamy cauliflower puree, easy recipe
- Keywords: Creamy cauliflower puree
- Category: Side dishes
- Cuisine: International
- Preparation time: 10 minutes
- Cooking time: 15 minutes
- Servings: 4
Ingredients
| Ingredient | Quantity |
|---|---|
| Medium cauliflower | 1 |
| Large potato | 1 |
| Whole, unpeeled garlic cloves | 2 |
| Sour cream or yogurt | 2 tablespoons |
| Cream cheese | 2 tablespoons |
| Salt, divided | ½ teaspoon |
| Black pepper | ¼ teaspoon |
| Chopped spring onions | 2 |
| Grated nutmeg | to taste |
Preparation
- Wash and cut the cauliflower into florets. Wash, peel, and chop the potato into chunks.
- To cook the cauliflower: In a pot with enough water, place the cauliflower, potato, and garlic cloves, and add ¼ teaspoon of salt. Cook until the vegetables are very soft.
- Strain and return them to the pot. Peel the garlic and leave the pulp with the vegetables.
- Mash with an immersion processor at the lowest speed and without making many movements.
- Add the remaining ingredients: sour cream, cream cheese, ¼ teaspoon of salt and pepper, and stir with a wooden or silicone spatula.
- Adjust the seasoning and add freshly grated nutmeg to taste.
- Add the chopped spring onions when serving and a little more pepper; serve warm.
Nutritional Facts for Healthy Mashed Cauliflower
| Nutrient | Amount per Serving | % Daily Value* |
|---|---|---|
| Serving Size | 1 cup | — |
| Calories | 95 kcal | 5% |
| Carbohydrates | 9 g | 3% |
| Protein | 4 g | 8% |
| Total Fat | 5 g | 6% |
| Saturated Fat | 2 g | 10% |
| Cholesterol | 8 mg | 3% |
| Sodium | 240 mg | 10% |
| Potassium | 420 mg | 9% |
| Fiber | 3 g | 11% |
| Sugars | 3 g | — |
| Vitamin A | 180 IU | 4% |
| Vitamin C | 48 mg | 53% |
| Calcium | 55 mg | 4% |
| Iron | 1 mg | 6% |
Note: Nutritional values are approximate and may vary depending on the butter, milk, cheese, and seasonings used. Healthy mashed cauliflower is a creamy, low‑carb alternative to mashed potatoes that is rich in fiber and vitamin C.
*Percent Daily Values are based on a 2,000‑calorie diet.