(I Can't Believe It's) Mashed Cauliflower

4.1
(15)

A tasty alternative to mashed potatoes that is lower in carbohydrates, sodium, and saturated fat than typical mashed potato recipes.

3
3
Prep Time:
15 mins
Cook Time:
15 mins
Total Time:
30 mins
Servings:
3
Yield:
3 servings

Ingredients

  • 1 cup water

  • 10 ounces frozen cauliflower

  • 2 tablespoons canola oil

  • ½ large onion, sliced

  • 2 cloves garlic, minced

  • 2 tablespoons nonfat plain yogurt

  • 1 tablespoon chopped fresh parsley (Optional)

  • 1 teaspoon garlic and herb seasoning blend (such as Mrs. Dash®), or to taste (Optional)

Directions

  1. Bring water to a boil in a saucepan. Add cauliflower, reduce heat to medium-low, place a cover on saucepan, and cook cauliflower until tender, about 10 minutes; drain. Set cauliflower aside to cool for about 5 minutes; transfer to a blender.

  2. Heat oil in a skillet over medium-high heat. Cook and stir onion and garlic in hot oil until tender, 3 to 5 minutes. Set aside to cool for about 5 minutes; add to blender.

  3. Pour yogurt into blender with cauliflower and onion mixture; blend until smooth. Season with parsley and garlic and herb seasoning to serve.

Nutrition Facts (per serving)

125 Calories
10g Fat
9g Carbs
3g Protein
Nutrition Facts
Servings Per Recipe 3
Calories 125
% Daily Value *
Total Fat 10g 12%
Saturated Fat 1g 4%
Cholesterol 0mg 0%
Sodium 40mg 2%
Total Carbohydrate 9g 3%
Dietary Fiber 3g 10%
Total Sugars 4g
Protein 3g
Vitamin C 48mg 238%
Calcium 55mg 4%
Iron 1mg 3%
Potassium 361mg 8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.