Mashed Cauliflower Recipe (2024)

FAQs

What do you add to cauliflower to thicken mash? ›

You can add a litle softened cream cheese to the pot in the final step and stir until melted. Or you can add a keto thickener like glucomannan or xanthan gum. Be sure to whisk it in well when the mashed cauliflower is hot. You don't need more than about ¼ teaspoon per head of cauliflower.

Using less water prevents the cauliflower from getting waterlogged. Boil until tender. This will take about 10 minutes or so. Sautéeing the cauliflower first helps it cook faster once the water is added to the pot.

Creamy Mashed Cauliflower is a healthier alternative to traditional mashed potatoes. Primarily due to the carbs. 1 cup of raw cauliflower has 5g of carbohydrates; where 1 cup of raw white potatoes has 12g. Perhaps even more important is the Glycemic Index score of the two.

Mashed cauliflower can last up to 5 days in the fridge when stored in an airtight container. Try it with my Vegan Gravy for a totally vegetable-based meal, that's also dairy-free and gluten-free!

Recipe Tips and Tricks

When you're cooking your cauliflower florets, make sure they're fork-tender before removing them from the pot. If the cauliflower isn't cooked long enough, it can make your mashed cauliflower grainy.

Adding milk to the water will help the cauliflower keep its white color and will sweeten the flavor of the cauliflower. Bring water to a boil and add the cauliflower pieces. Allow the water to return to a boil and gently boil for 3 to 5 minutes.

Cooked cauliflower florets keep their shape best when steamed (5-10 mins) – remember to place them upright in the steamer. It can also be boiled (takes 5-10 mins for florets; around 10 mins for a whole cauliflower). For both cooking methods, test regularly with the tip of a knife to make sure they don't overcook.

Cauliflower is high in fiber and water. Both are important for preventing constipation, maintaining a healthy digestive tract, and lowering the risk of colon cancer. Studies have shown that dietary fiber may also help regulate the immune system and inflammation.

At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. Even better from a health standpoint, enjoy cauliflower and other vegetables from the cruciferous vegetable group 4-5 times per week, and increase your serving size to 2 cups.

Nutritionally, cauliflower is lighter in calories and carbs than potatoes and is more nutrient-dense. That's why it's popular among the low carb and weight loss communities.

Can you eat mash after 3 days? ›

How long can mashed potatoes be safely refrigerated? A: You can typically mash the potatoes and keep them refrigerated for about two to three days. Be sure to keep them in an airtight container because if you don't, the pulp will oxidize and turn gray.

Keep cauliflower loosely wrapped in plastic in the fridge. Fresh from the market heads will last up to 2 weeks.

But how can you achieve an indulgent, thick texture using only vegetables? Frugal Cooking recommends adding cauliflower, which provides a silky texture without all the fat found in cream. Just blend cooked cauliflower with your broth and add the mixture to your soup.

Using a blender or immersion blender, blend cauliflower and liquid to form a very smooth purée. Season with salt. (You can adjust purée consistency as needed: Thicken by cooking down further while stirring often over low heat in a wide nonstick skillet, or thin by whisking in liquid, such as stock, cream, or water.)

You can use what you have on hand: Flour, cornstarch, or powdered milk are all solid options that are probably already in your pantry. Potato flour and potato starch would work as well. Stir in the thickening agent gradually, about a tablespoon at a time, until the potatoes have reached your desired consistency.

"It acts as a thickener, adding lots of body and creaminess without any fat." Leone uses the technique in his monkfish and cauliflower chowder. The recipe also calls for bigger florets that you can really bite into, but you could easily leave them out if you wanted just the added texture.