Cauliflower Mashed Potatoes

Vegetarian
Gluten Free
Health score
41%
Cauliflower Mashed Potatoes
45 min.
4
69kcal

Suggestions

Ingredients

  •  cauliflower whole
  • 0.5 tsp garlic powder 
  • 0.3 cup plant-based milk 
  • 0.5 tsp onion powder 
  • tbsp vegan cream cheese 

Equipment

  • food processor
  • blender

Directions

  1. Cut cauliflower into florets and gently steam for 15 minutes or until just fork-tender (but not over cooked).
  2. Transfer to a food processor or strong blender with remaining ingredients. Allow motor to run until its smooth and creamy like mashed potatoes, stopping periodically as needed to scrape the sides and break apart large chunks. Also add more non-dairy milk if necessary to get the mixture to fully incorporate (you may need more with a blender than a food processor). Once fully incorporated, smooth and creamy taste; adding more onion or garlic powder as desired plus salt and pepper to taste.Nutritional Information
  3. Amount Per Serving
  4. Calories
  5. Fat
  6. Carbohydrate
  7. gDietary Fiber2gSugars3gProtein2g

Nutrition Facts

Calories69kcal
Protein19.35%
Fat34.8%
Carbs45.85%

Properties

Glycemic Index
18.75
Glycemic Load
1.65
Inflammation Score
-5
Nutrition Score
10.436956662199%

Flavonoids

Apigenin
0.04mg
Luteolin
0.13mg
Kaempferol
0.52mg
Quercetin
0.78mg

Nutrients percent of daily need

Calories:69.14kcal
3.46%
Fat:3.07g
4.73%
Saturated Fat:1.2g
7.5%
Carbohydrates:9.1g
3.03%
Net Carbohydrates:5.66g
2.06%
Sugar:3.75g
4.16%
Cholesterol:1.83mg
0.61%
Sodium:78.4mg
3.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.84g
7.69%
Vitamin C:69.36mg
84.08%
Vitamin K:22.34µg
21.28%
Folate:82.31µg
20.58%
Vitamin B6:0.28mg
14.12%
Fiber:3.44g
13.77%
Potassium:460.27mg
13.15%
Manganese:0.23mg
11.56%
Vitamin B5:1.02mg
10.21%
Phosphorus:81.22mg
8.12%
Vitamin B2:0.11mg
6.36%
Magnesium:24.03mg
6.01%
Calcium:56.68mg
5.67%
Vitamin B1:0.08mg
5.56%
Iron:0.72mg
4.02%
Vitamin B3:0.75mg
3.74%
Zinc:0.47mg
3.16%
Copper:0.06mg
3%
Selenium:1.29µg
1.84%
Vitamin B12:0.08µg
1.37%
Vitamin D:0.17µg
1.12%