Mashed Cauliflower
Healthier mashed potatoes
1 Cup of mashed cauliflower (Healthier mashed potatoes) contains 77 Calories. The macronutrient breakdown is 40% carbs, 33% fat, and 27% protein. This is a good source of fiber (15% of your Daily Value), potassium (8% of your Daily Value), and vitamin c (126% of your Daily Value).
- Makes
- 4 Cup
- Prep Time
- 15 minutes
- Cook Time
- 15 minutes
Ingredients
Directions
- Break cauliflower into florets and place in a large pot. Add enough water to cover the cauliflower and heat until water is boiling. Reduce heat to medium-low and simmer until the cauliflower is tender, about 12 minutes.
- While cauliflower is cooking, heat a small pan over medium heat. Spray pan with olive oil spray then add minced garlic and a pinch of sea salt. Sauté until garlic is tender and fragrant. Be careful not to burn the garlic.
- Drain cauliflower and carefully place in a large food processor (affiliate link) with sautéd garlic, 1/2 Tablespoon butter, parmesan cheese, salt, pepper. Process until cauliflower is smooth. Transfer to a bowl, top with parsley and serve.
Nutrition Facts
For 1 Cup of mashed cauliflower (137g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 77 | |
| Fats | 3g | 4% |
| Saturated fats | 2g | 9% |
| Trans fats | 0.1g | |
| Cholesterol | 7mg | 2% |
| Sodium | 116mg | 5% |
| Carbs | 9g | 3% |
| Net carbs | 4g | |
| Fiber | 4g | 15% |
| Sugar | 4g | |
| Protein | 6g | |
| Calcium | 110mg | 11% |
| Iron | 1mg | 13% |
| Potassium | 399mg | 8% |
| Vitamin D | 0.1μg | 0.4% |
| Vitamins and Minerals | ||
| Alpha carotene | 0.1μg | |
| Beta carotene | 130μg | |
| Caffeine | 0mg | |
| Choline | 74mg | 14% |
| Copper | 0.1mg | 6% |
| Fluoride | 0.1μg | |
| Folate (B9) | 74μg | 18% |
| Lycopene | 0μg | |
| Magnesium | 30mg | 7% |
| Manganese | 0.4mg | 16% |
| Niacin | 1mg | 6% |
| Pantothenic acid | 1mg | 18% |
| Phosphorus | 118mg | 17% |
| Retinol | 23μg | |
| Riboflavin (B2) | 0.2mg | 12% |
| Selenium | 2μg | 4% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 8% |
| Vitamin A IU | 293IU | |
| Vitamin A | 34μg | 4% |
| Vitamin B12 | 0.1μg | 3% |
| Vitamin B6 | 0.3mg | 22% |
| Vitamin C | 113mg | 126% |
| Vitamin D IU | 2IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0.1μg | |
| Vitamin E | 0.2mg | 1% |
| Vitamin K | 31μg | 26% |
| Zinc | 1mg | 9% |
| Sugars | ||
| Sugar | 4g | |
| Sucrose | 0g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 2g | 9% |
| Monounsaturated fats | 1g | |
| Polyunsaturated fats | 0.3g | |
| Trans fats | 0.1g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.3g | |
| Arginine | 0.3g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 1g | |
| Glycine | 0.2g | |
| Histidine | 0.2g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.2g | |
| Leucine | 0.4g | |
| Lysine | 0.4g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.2g | |
| Proline | 0.4g | |
| Serine | 0.3g | |
| Threonine | 0.2g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.2g | |
| Valine | 0.3g | |
