Craving a comforting, creamy side dish without the carbs? Look no further! This Slow-Cooker Cauliflower Mash is the answer to your cozy-meal dreams. We let the slow cooker do all the heavy lifting, infusing massive heads of cauliflower with aromatic spices until they’re fall-apart tender. Blended with golden-brown onions, garlic, and a generous handful of fresh herbs, this mash is the perfect partner for hearty stews and roasts. Plus, it freezes beautifully, making it a meal-prep superstar. Get ready to fall in love with your new favorite side!
MAKES: 12 servings
PREPARATION TIME: 20 minutes
COOKING TIME: 3 to 4 hours
Ingredients
• 2 to 3 heads cauliflower, 2 kg or 4.4 lb, cut into florets
• 8 cups or 1.9 L water, or enough to cover
• 2 teaspoons fine sea salt, plus more to taste
• 1 teaspoon whole peppercorns
• 2 bay leaves
• 3 whole allspice
• 1/2 cup ghee or other healthy cooking fat, 110 g or 3.9 oz
• 1 large yellow onion, 150 g or 5.3 oz, sliced
• 4 cloves garlic, minced
• 1/4 cup freshly chopped herbs of choice, 15 g or 0.5 oz (parsley, dill, thyme, rosemary, etc.)
Instructions
1. Place the cauliflower florets, water, 2 teaspoons salt, peppercorns, bay leaves, and allspice into a 5- to 6-quart or 4.7- to 5.7-L slow cooker. For easy removal, place the whole spices in a spice bag. Cover and cook on high for 3 to 4 hours or on low for 6 to 8 hours, until the cauliflower is tender.
2. While the cauliflower cooks, melt the ghee in a skillet over medium-high heat. Add the sliced onion and cook for about 10 minutes, stirring occasionally, until golden brown. Add the minced garlic and cook for one more minute until fragrant. Remove from heat and set aside.
3. Once the cauliflower is tender, turn off the slow cooker. Carefully drain the cauliflower in a colander and discard the spices. Return the drained cauliflower to the slow cooker pot.
4. Use an immersion blender to process the cauliflower directly in the pot for a chunky texture, or transfer in batches to a food processor for a super-smooth purée.
5. Add the cooked onion and garlic mixture, including all the ghee from the pan, to the cauliflower and process again to combine.
6. Stir in the freshly chopped herbs. Taste and season with additional salt and pepper if needed. Serve immediately or let cool before storing in an airtight container for up to 5 days.
Nutritional Information
• Nutrition Information
• Per serving (about 3/4 cup or 180 g)
• Calories: 131 kcal
• Fat: 9.7 g
• Protein: 3.4 g
• Total Carbs: 9.8 g
• Fiber: 3.7 g
• Net Carbs: 6.1 g
• Macronutrient Ratio: 69% Fat, 11% Protein, 20% Carbs
Pro Tips
• & Variations
• For an ultra-creamy mash, blend in 1 cup (240 g or 8.5 oz) of full-fat cream cheese or sour cream with the cauliflower.
• Use a spice bag or cheesecloth to bundle the whole peppercorns, bay leaves, and allspice. This makes them easy to remove before you blend.
• For a perfectly smooth, silky texture, process the cooked cauliflower in a food processor in batches. An immersion blender will yield a chunkier, more rustic mash.
• This mash freezes exceptionally well. Portion into single-serving, freezer-safe bags and store for a quick side dish anytime.
• Experiment with flavors! Try adding 1/2 cup pesto, 1 tablespoon curry powder, or 2 teaspoons of fresh lemon zest to create a whole new side dish.
FAQ
Q: Can you freeze this cauliflower mash
A: Yes, this mash freezes exceptionally well. For best results, portion it into single-serving, freezer-safe bags and store it for a quick side dish anytime.
Q: How do I make the cauliflower mash extra creamy
A: For an ultra-creamy mash, the recipe suggests blending in 1 cup of full-fat cream cheese or sour cream along with the cooked cauliflower.
Q: What is the best way to get a smooth texture
A: For a perfectly smooth and silky texture, process the cooked cauliflower in a food processor in batches. Using an immersion blender will result in a chunkier, more rustic mash.
Q: Is this cauliflower mash recipe keto-friendly
A: Yes, with only 6.1 grams of net carbs per serving, this slow-cooker cauliflower mash is a great side dish for a keto or low-carb diet.
