A healthy twist on the classic potato mash, using cauliflower for a lighter and flavorful alternative.
Ingredients
Main Ingredients
medium cauliflower1
peanut butter1tbsp
chilli oil1tbsp
lemon zest1
lime juice1/2
Nutrition (per serving)
Calories
47.0kcal (2.35%)
Protein
2.0g (4%)
Carbs
1.5g (0.55%)
Sugars
0.5g (1%)
Healthy Fat
3.0g
Unhealthy Fat
0.5g
% Daily Value based on a 2000 calorie diet
How to make Cauliflower Mash
Preparation Steps
- Step 1
Begin by steaming or boiling the cauliflower until it is tender.
- Step 2
Once cooked, drain the cauliflower and transfer it to a mixing bowl.
- Step 3
Add peanut butter, chilli oil, lemon zest, and lime juice to the cauliflower.
- Step 4
Mash the mixture until smooth and creamy, adjusting the seasoning as desired.
- Step 5
Serve warm as a side dish or enjoy it as a healthy snack.
Nutrition (per serving)
Nutrition (per serving)
Calories
47.0kcal (2.35%)
Protein
2.0g (4%)
Carbs
1.5g (0.55%)
Sugars
0.5g (1%)
Healthy Fat
3.0g
Unhealthy Fat
0.5g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
For a creamier texture, you can add a splash of vegetable broth or a little olive oil.
Feel free to adjust the amount of chilli oil based on your spice preference.
FAQS
Can I use frozen cauliflower for this recipe?
Yes, frozen cauliflower works well. Just ensure it is thawed and drained before mashing.
Is this recipe suitable for a vegan diet?
Yes, this cauliflower mash is vegan-friendly as it contains no animal products.
How can I store leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Can I add other ingredients to the mash?
Absolutely! You can add garlic, herbs, or nutritional yeast for added flavor.
What can I serve this mash with?
This cauliflower mash pairs well with grilled vegetables, meats, or as a base for stews.
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Rakovine Apao
(@thatpetitefoodie)
Nutritionist Enroute Dietitian| Recipe Curator Using Shortcuts in cooking is a MUST ☺️💅 Delhi 🇮🇳 📍 Nutritionist Enroute Dietitian| Recipe Curator Using Shortcuts in cooking is a MUST ☺️💅 Delhi 🇮🇳 📍...
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