Move over mashed potatoes! Cauliflower mash is on the menu today!
Cauliflower recipes are all the rage–and this quick and easy vegan Garlic and Chive Cauliflower Mash is one of our favorites.
Cauliflower is such a versatile vegetable that lends itself to a multitude of preparation methods. From steaming, boiling or roasting florets to air-frying or pan-frying cauliflower wings to shredding into cauliflower rice, this amazing cruciferous vegetable is sure to please.
Cauliflower not only tastes good — it is good for you. It’s low in calories yet high in vitamins – making it weight loss friendly.
Cauliflower Health Benefits
This versatile vegetable is an extremely healthy–in fact, it contains some of almost every vitamin and mineral that you need.
Cauliflower is high in fiber and water, a good source of choline and provides a significant amount of antioxidants, which are beneficial for reducing inflammation and protecting against several chronic diseases.
It is also rich is sulforaphane, a plant compound with many beneficial effects, such as reduced risk of cancer, heart disease and diabetes.
Cauliflower is low in calories yet high in vitamins – making it weight loss friendly.
Key nutrients in 1 cup of raw cauliflower:
Fiber: 3 grams
Vitamin C: 77% of the RDI
Vitamin K: 20% of the RDI
Vitamin B6: 11% of the RDI
Folate: 14% of the RDI
Pantothenic acid: 7% of the RDI
Potassium: 9% of the RDI
Manganese: 8% of the RDI
Magnesium: 4% of the RDI
Phosphorus: 4% of the RDI
Creamy Vegan Garlic and Chive Cauliflower Mash
This tasty, vegan cauliflower mash comes together in under 30 minutes, so it is perfect for those busy weeknights when you want to get a healthy dinner on the table without too much fuss.
I hope you agree. It’s hard resist this creamy, flavorful blend of garlic, spices, chives, almond milk and cauliflower!
Prep time: 10 minutes
Cook time: 15-20 minutes
Tip: Steaming the garlic along with the cauliflower will reduce its strong raw flavor.
1 medium cauliflower head, florets only
2-3 whole garlic cloves, peeled
2 T. extra virgin olive oil
2 T. unsweetened almond milk
1 t. garlic powder
1 t. onion powder
Sea salt and black pepper, to taste
3 T. fresh chives, chopped
Place the cauliflower florets and the garlic cloves into a steamer basket set over a pot of gently boiling water.
Cover and steam until the cauliflower is fork-tender, around 15-20 minutes.
Transfer the cauliflower and garlic to a food processor or blender and add the olive oil, almond milk, garlic powder, and onion powder.
Season with salt and black pepper, to taste, and process until smooth and creamy.
Taste and adjust the seasonings, as desired.
Transfer to a serving bowl and top with fresh chives before serving.
What are your favorite ways to serve cauliflower?
Share your thoughts and comments with us.