How to Make Vegan Garlic Mashed Cauliflower

Garlic is a lively food seasoning that creates a culinary impact. Its  distinctive flavor, pungent aroma, and health benefits make it a sought after ingredient for cuisines from around the world.

Each segment of a garlic bulb is called a clove. The garlic plant is part of the allium (onion) family, and related to chives, green onions, leeks, and shallots.

Cauliflower is a cruciferous vegetable, and member of the mustard family along with broccoli, kale, Brussels sprouts, and cabbage. 

 Cauliflower is low calorie, and a cup size portion (107g) is only 27 calories. This veggie is low-carb too, with only 5 carbs in each cup. 

It's hydrating (water-packed) and rich in fiber and other nutrients. See more about cauliflower nutrition and health benefits from Web MD. 

This post will show you how to make a mouthwatering recipe that features both ingredients and is:

Simple to prepare

Tempting

Nutritious

Whole food plant-based WFPB

Comforting

Garlicky

Creamy

Keto friendly

Cholesterol free

Vegan and Vegetarian Friendly

Dairy-free

Gluten -free

Low fat

Economical

 Recipe for Vegan Garlic Mashed Cauliflower

Try out this scrumptious vegan recipe for garlicky mashed cauliflower. It's easy to prepare, nutritious, and appeals to those who enjoy eating mashed potatoes.

Ingredients:

I large head of fresh cauliflower (organic if possible) or 2 packs of cauliflower rice

3-4 cloves garlic

3 or 4 sprigs of fresh parsley, basil, or rosemary, or other fresh or dried herb

2 Tablespoons extra-virgin olive oil or vegetable broth, or water

¼ cup gluten-free oat milk, hemp milk, soymilk, or nut milk of your choosing or vegetable broth instead

Salt and pepper to taste 

What to Do:

1. Cut off green leaves from bottom of cauliflower. Store them in the refrigerator or freezer. Use these greens for sautéing or to add to vegetable stock, casseroles, soup, or stews.

Continue prepping the underside of the cauliflower. Use a sharp knife to cut out as much of the hard core as possible. Chop the core into tiny pieces to include in this dish. 

Smart consumers and frugal homemakers alike aim to conserve food and use every edible morsel. To learn more read food-waste-not-want-not-checklist.

2. Then cut or snap off florets into individual pieces. 

Soak all in a large bowl of clean fresh water long enough to allow sand and dirt to sink to the bottom. Rinse and place into the steamer basket of a large saucepan, and cover.

NOTE: a steamer basket is a handy kitchen utensil. It lifts cauliflower out of the water and off the bottom of the pan. Steamer baskets prevent veggies from losing nutrients as they cook. If you don't have a steamer, use a covered sauce pan. Simply put cauliflower directly into an inch of boiling water and cover. Just test the veggie every minute and remove from water, as soon as cauliflower is very tender.

3. Use a covered steamer pot or covered sauce pan to cook cauliflower on medium setting. Cook time depends on the size of the florets and how large a head of cauliflower you use. 

Cook time will be between 15-20 minutes for regular florets or about 10 minutes for cauliflower rice. When very tender, remove from stove and allow pot to cool uncovered on a hotplate.

4. While cauliflower is steaming prepare the garlic. Carefully remove the thin outer covering of the bulb. 

Then remove 3-4 cloves from the bulb with your hand or sharp knife. Peel each clove by placing the side of a paring knife on top of the clove and press down until the thin white or purplish white skin comes off. 

Either mince garlic with a paring knife or chop it in a food processor. 

5. Sauté garlic in 2 Tablespoons extra virgin olive oil. For those who count calories or omit oil, use vegetable broth or water instead. 

Cook time will be anywhere from 3-5 minutes. Cook until garlic turns golden brown but not burnt.  When ready, blend into drained steamed cauliflower.

Note: Garlic is an aromatic, and the smaller the pieces of cut garlic, the bolder it tastes.

6. Place cauliflower, veg milk, garlic, and additional seasonings of choice into the bowl of a food processor. 

Timing is everything so use the pulse setting to make this dish as creamy or chunky and flavor packed as you like. 

Eye the mixture as the machine works, and stop it before the mashed cauliflower becomes cauliflower soup.

Cooked cauliflower can be mashed with an immersion blender or even a hand held potato masher.

Sprinkle on fresh or dried herbs as a garnish. My favs are fresh chopped rosemary, parsley, and fresh basil.

Serve cauliflower immediately or refrigerate in an airtight container for up to 3 days. It can be frozen for up to one month.

Before serving cauliflower that has been refrigerated, preheat oven to 325 degrees F and cook for half an hour or until the top gets a little crispy and browned.

 

This recipe serves 4 as a side dish and is a wonderful alternative for mashed potatoes.

Before you go please comment below.

Did this recipe intrigue you?

Do you currently include cauliflower in menu planning? Please share about that below.

Did you know vegan garlic mashed cauliflower tastes rich, yet is a low-carb and low calorie veggie option? 

I've served it with mushroom gravy and vegan meatballs and received rave reviews.

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Amazing May Fun Facts and Details You Can’t Overlook

May is an amazing month, and there are plenty of reasons to love it.  

Keep on reading to discover May fun facts, holidays, and things to do and see to make this month merry.

One glorious reason for my May joy is the plants, shrubs, and trees in the U.S. southwest where I live, display a bright array of blooms this time of year.

The month of May is an ideal time to visit a botanical garden, nature preserve, national park, or recreation area, because most are less crowded than when children are on summer break. 

Temperatures during the morning hours are usually in the low seventies and by afternoon low 80's, and mild temps make hiking, biking, running, and exploring the natural world enticing.

May Happenings and Things to Do

Flowers are bursting forth

Temps are grand

Moderate weather makes outdoor exercise appealing

Easy to keep it informal for gatherings on deck, patio, or back yard and at a picnic, cookout, or camping.

May is National Mental Health Awareness month. The National Alliance of Mental Illness (NAMI) joins with the national movement to raise awareness about mental health and fight stigma, provide support, educate the public, and advocate for policies that support people with mental illness and their families. 

#TwoDifferentColoredShoesDay is May 3 so get creative and mix and don't match.

Send a thank you note to acknowledge a teacher, mentor, coach, or guide for National Teacher Appreciation Day, also known as National Teacher Day, on the Tuesday of the first full week in May.

Explore the history of Cinco de Mayo, and eat Colorful Tasty Tucson Tacos to celebrate this festive day

Make Mother's Day a delicious occasion by preparing one of these appetizing  brunch recipe ideas.

 

Update what you know about Greek mythology and the goddess, Maia. She is a symbol of spring, growth, and nurturer of Earth and growing plants. Most believe that's how the month of May got its name.

Those born in May have two birth flowers, Lily-of-the-Valley and Hawthorn flowers. Hawthorn flowers are a sign of hope, while the Lily-of-the-Valley represents the return of happiness and sweetness.

May has two Zodiac signs, Taurus (those born from 4/20 to 5/20) and Gemini (those born between 5/21 and 6/21). People born under the sign of Taurus are said to be ambitious and smart, yet trustworthy. Those born under the sign of Gemini are said to be passionate, adaptable, and smart.

May 11 is Eat What you Want Day so splurge and eat your favorite food without guilt or fear of judgment.

Wear Blue jeans in May as they were invented in May of 1873 after Levi Strauss and Jacob Davis obtained a patent for the pants on May 20th. 

May 24 is National Asparagus Day, and production of this crop in the U.S. is concentrated between three states: California, Washington, and Michigan. Asparagus tastes best in the spring, making it the perfect cookout veggie.

Memorial Day is a U.S. federal holiday that's observed on the last Monday of May. The day honors the men and women who died while serving in the U.S. military.

Some celebrate traditional holidays, and some enjoy the quirky or unusual ones. No matter what occasions or traditions you follow in May, make them happy and/or meaningful ones.

What May holidays, special occasions, or pastimes do you enjoy most?

Please share comments below.

Which fun facts and May activities appeal to you? 

Which hemisphere do you live in and how do you celebrate special days that fall in the month of May? I'd love to know.

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