If you're looking for a healthy alternative to mashed potatoes with less starch, mashed cauliflower can be a great choice. This dish mimics the texture and appearance of mashed potatoes, and you can create flavors to suit your taste. Here are a few ways to make this versatile dish.
Ingredients
Quick and Simple Microwave Mashed Cauliflower
For 4 servings
- 1 medium head of cauliflower
- 60 ml water
- 80 ml chicken stock
- 2 tablespoons (30 ml) sour cream
- Salt and pepper, to taste
Mashed Garlic Cauliflower on a Regular Stove
For 4 servings
- 1 medium head of cauliflower, roughly chopped and divided into 4 cups (1 L) florets
- 1 tbsp (15 ml) olive oil
- 1 clove garlic, crushed
- 60 ml grated Parmesan cheese
- 1 tbsp (15 ml) cream cheese
- 1/2 tsp (2.5 ml) salt
- 1/4 tsp (1.25 ml) black pepper
Vegan Mashed Cauliflower
Makes 2 to 4 servings
- 450 g frozen cauliflower florets
- 1 tsp (5 ml) minced garlic
- 5 tsp (25 ml) coconut oil
- 125 ml coconut milk
- Salt and pepper, to taste
Step
Method 1 of 3: Quick and Simple Microwave Mashed Cauliflower
Step 1. Put the cauliflower in a microwave bowl
Add 60 ml of water to a bowl and cover the plate with microwave plastic wrap.
- In addition to a microwave bowl, you can also use a microwave glass casserole dish with a lid. Plastic wrap is not used if you use a lid.
- Avoid lids that can seal air. If the lid of the bowl seals tightly, position the lid at a slight angle over the bowl to allow air in the bowl to escape.
Step 2. Turn on the Microwave for 3 to 5 minutes
Cook cauliflower at full power in the microwave until soft.
- When done, the cauliflower should be soft enough and easy for a fork to penetrate.
- If the cauliflower is still firm after 5 minutes of cooking in the microwave, continue to microwave it for another 5 minutes, at 1 to 2 minute intervals each.
Step 3. Set aside the cauliflower
Before mashing, let the cauliflower cool for about 5 minutes, or until it feels cool enough to the touch.
Drain excess water before continuing. Cauliflower should be quite dry
Step 4. Transfer the cauliflower to a food processor along with the rest of the ingredients
Add the chicken stock, sour cream, salt and pepper. If the cauliflower is too large to fit in the food grinder, chop the cauliflower using a kitchen knife.
You can use a blender if you don't have a food grinder available. But cauliflower needs a "steam" room. So if you are using a blender, cover the top of the blender with a clean, heavy cloth
Step 5. Turn on a food processor until the cauliflower is smooth
Blend all the ingredients until you get the desired texture. Scrape the sides of the food grinder with a spatula as needed, to ensure even mashing.
- For creamy mashed cauliflower, mix all ingredients on high speed for a few minutes.
- For larger mashed cauliflower, puree all ingredients on medium speed for only a minute or so.
Step 6. Serve warm
Mashed cauliflower is best enjoyed while still warm. Cover with butter, a little pepper, or scallions, as desired.
Method 2 of 3: Regular Stove Garlic Mashed Cauliflower
Step 1. Bring a pot of water to a boil
Fill a large pot or pan about half full with water and bring to a boil. Once it boils, add a pinch of salt to the water.
Add salt to the water so that the salt enhances the cauliflower's flavor as it cooks. You can add it before the water boils, but it will take the water a little longer to reach its boiling point
Step 2. Add cauliflower and cook for 8 to 10 minutes
Put the florets in boiling water and cook uncovered until soft.
The cauliflower should be soft enough to pierce with a fork
Step 3. Drain the cauliflower
Once the cauliflower is drained, place it back in the still-hot skillet and let it rest for 2 to 3 minutes.
- Drain the cauliflower by pouring the contents of the pot through a sieve.
- Remove the pan from the heat while allowing the cauliflower.
- Cover the pot while the cauliflower is simmering.
Step 4. Heat olive oil in a skillet
Add olive oil to a small skillet and heat over medium heat for about 60 seconds.
The oil should be shiny and hot, but not sizzling hot
Step 5. Add and cook the garlic
Place the garlic in the hot oil and cook for about 2 minutes, or until it becomes soft and fragrant.
- Stir the garlic frequently with a spatula while cooking.
- Remove the garlic from the skillet when done.
Step 6. Combine the garlic, cheese, salt and pepper with the cauliflower
Add the cooked garlic, cream cheese, Parmesan cheese, salt, and pepper to the skillet with the cauliflower.
If the size of the pan you're using is large enough, you don't need to transfer the cauliflower to another bowl. You can mash it directly in the pan
Step 7. Mash the cauliflower with a potato masher
Use this tool to gently crush the cauliflower until it reaches a thick consistency like mashed potatoes. Make sure the other ingredients are mixed in with the cauliflower when you mash it.
Press the potato masher firmly against the contents of the pan
Step 8. Serve warm
Mashed cauliflower is best enjoyed while still warm. Cover with butter, a little pepper, or scallions, as desired.
Method 3 of 3: Vegan Mashed Cauliflower
Step 1. Bring water to a boil in a large saucepan
Fill a large pot or skillet with water until 1/2 to 2/3 full. Heat the water on high until it reaches a boil. Add a pinch of salt to the water, if desired.
Add salt to the water so that the salt enhances the cauliflower's flavor as it cooks. You can add it before the water boils, but it will take the water a little longer to reach its boiling point. You may find it easier to add salt after the water starts to boil
Step 2. Add cauliflower and cook for 8 to 10 minutes
Put the florets in boiling water and cook uncovered until soft.
The cauliflower should be soft enough to pierce with a fork
Step 3. Drain the water
Once the cauliflower is sufficiently cooked, pour the contents of the pot or pan through a sieve to separate the water from the vegetables.
Return the dried cauliflower to the still hot skillet. Leave, remove the stove from the heat with the lid on for 2 to 3 minutes
Step 4. Mix and heat the garlic, coconut oil, coconut milk, salt and pepper
Place all ingredients in a microwave bowl and heat uncovered for about 1 minute on full power.
- If you're concerned about spills, cover the top of the bowl with paper towels before heating the coconut milk mixture in the microwave. Doing this will prevent most spills without interrupting the heating process.
- Note that you can also heat these ingredients in a small saucepan on the stove for the same amount of time.
Step 5. Puree the cauliflower in a food processor
Meanwhile, transfer the cooked cauliflower into a food processor and puree on high speed until smooth.
- When mashing cauliflower, you may need to periodically scrape the sides of the food processor with a spatula to ensure an even mash.
- You can use a blender instead of a food grinder, if necessary.
Step 6. Add coconut milk mixture and puree
Once the cauliflower reaches the desired consistency, add the warm coconut milk mixture with the mashed cauliflower and mash for 10 seconds.
The coconut milk mixture will make the cauliflower thicker, but it must be mixed evenly with the cauliflower
Step 7. Serve warm
Mashed cauliflower is best enjoyed while still warm. Cover with butter, a little pepper, or scallions, as desired.
