HomeRecipesDietDairy FreeMashed Cauliflower with California Avocado

Mashed Cauliflower with California Avocado

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Total Time: 25 min

Cook Time:

Prep Time:

Nutrition Facts

Nutrition information
per serving

Calories 280
Total Fat 22g
Saturated Fat 3g
Trans Fat 0g
Polyunsaturated Fat 2.5g
Monounsaturated Fat 14g
Cholesterol 0mg
Sodium 370mg
Total Carbs 20g
Dietary Fiber 11g
Total Sugars 4g
Protein 5g
Potassium 1055mg

Vitamin A 15 mcg; Vitamin C 83 mg; Calcium 54 mg; Iron 1 mg; Vitamin D 0 mcg; Folate 189 mcg; Omega 3 Fatty Acid 0.19 g

% Daily Value*: Vitamin A 2%; Vitamin C 90%; Calcium 4%; Iron 6 %; Vitamin D 0%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

This is a more nutritious alternative to mash potatoes with butter. This recipe contains monounsaturated fat from California Avocados and fiber from the cauliflower and California Avocados. With only six ingredients plus salt and pepper, you get a lot of good nutrients in this dish. Cholesterol free and an excellent source of dietary fiber, vitamins, and protein, this dish is great for those looking for dairy free recipes.

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Serves: 4

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1 cauliflower, cored, stemmed and separated into florets 1 Tbsp. olive oil 1/2 cup red onion, chopped 1 Tbsp. garlic, minced 1 cup vegetable broth 2 ripe, Fresh California Avocados, peeled, seeded and cut in chunks, separated 1/8 tsp. sea salt, or to taste 1/8 tsp. black pepper, or to taste 1/8 tsp. coarse sea salt, or to taste
  1. Bring a large pot of water to a boil. Add cauliflower florets and cook until tender, about 10 minutes. Drain well to remove as much excess water as possible and return to pot; keep warm.
  2. Heat oil in a large pot over medium heat. When hot, add onion and garlic. Sauté for 2 minutes.
  3. Add, onions, garlic, broth, salt, pepper and half of the avocado chunks to warm cauliflower and mix in a blender or food processor to desired texture.
  4. Add remaining avocado chunks and coarse sea salt, mix well and serve.

Variation: Boil or steam cauliflower florets in vegetable stock for more flavor.

Serving Suggestion:This mashed cauliflower with California Avocados goes great with white fish or as a substitute for mashed potatoes with any dish.

Beverage Pairing: Glass of white wine.

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*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Did You Know?

California Avocados can be used as a substitute for butter. Learn about avocados and dietary guidelines for Americans.

Recipe Tags: | View More Tags
Recipe Categories: Dairy Free Gluten Free Registered Dietitian Recipes Side Dishes Vegan Vegetarian
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As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

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