Updated: May 30, 2022
Cauliflower gets the gold for the most versatile cruciferous vegetable. It can be minced and used as a substitute for rice. It can add fiber and moisture to veggie burgers. And, it can make silky smooth mashed cauliflower “potatoes.” First, cauliflower is packed with water at 92 percent. Second, each medium head of cauliflower contains 12 grams of fiber. Third, cauliflower has many of the metabolism-supporting nutrients like vitamin B-6, folate, and magnesium
Make it complete by drizzling mushroom gravy on top!
Prep time: 5 minutes
Cooking time: 3 hours
1 medium head cauliflower, stem and leaves removed, cut into 1 1/2 -inch florets
1/2 cup raw cashews*
1/2 cup roughly minced shallots
3 medium garlic cloves, roughly minced
3 cups unsalted vegetable broth, preferably homemade
2 cups water
2 Tbsp roughly minced chives
1/2 tsp salt (optional)
1/2 tsp ground black pepper (optional)
1/2 cup sliced green onion
red pepper flakes to taste (optional)
*Substitute 1/2 cup chopped potatoes or 1/2 cup chopped butternut squash in place of cashews for nut-free or for cost-savings!
Add the cauliflower, cashews (or potatoes or butternut squash), shallots, garlic, vegetable broth, water, chives, and salt (if using) to a 4- to 6-quart slow cooker. Stir.
If the cauliflower is not submerged in the water/vegetable broth then add more water or broth until it’s completely covered.
Cook for 3 hours on the high setting or 6 hours on low.
Once the cauliflower is cooked, with a slotted spoon, add the ingredients to a food processor or blender (reserve the liquid in the slow cooker). Blend until smooth.
You shouldn’t need any liquid added to the mashed cauliflower, but if you want a thinner consistency add a few tablespoons of the cooking liquid until you reach the desired consistency.
Transfer the cauliflower mash to a bowl and stir in the green onions.
Top with red pepper flakes, if using, and taste for additional desired seasonings.
Instead of shallots, use red or yellow onion.
Instead of chives, use other herbs of choice and feel free to use 2–4 tablespoons! There’s room for more herbs in this recipe.
Substitute sunflower seeds, potatoes, or butternut squash.
Add more deliciousness and nutrition
Add one or two tablespoons of nutritional yeast for a cheesy flavor.
Add more herbs to the slow cooker like one or two tablespoons of rosemary, thyme, parsley, or oregano for a variety of herbal flavors.
Make it spicy by adding chilis or horseradish.
Drizzle mushroom gravy on top.
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Per serving (4 servings): 154 calories, 18 grams carbohydrates, 3 grams fiber, 6 grams protein, 8 grams fat, 502 milligrams sodium