A Low-Carb Dream: The Ultimate Cauliflower & Broccoli Mash
Say goodbye to heavy, carb-loaded mashed potatoes and hello to your new favorite side dish! This Creamy Cauliflower and Broccoli Mash is the perfect blend of earthy, wholesome vegetables transformed into a velvety, satisfying mash. Infused with aromatic garlic and rosemary, this recipe is incredibly simple to whip up in the Instant Pot, making it a fantastic, keto-friendly addition to any weeknight meal. It’s comfort food you can feel good about!
Ingredients
• 1 lb (450g) cauliflower, chopped into florets
• 2 cups (approx. 180g) broccoli, chopped
• 2 garlic cloves, crushed
• ¼ cup (60ml) olive oil
• 1 tsp (5g) salt, plus more to taste
• 1 tsp dried rosemary
• 1 cup (240ml) water, for steaming
• Freshly ground black pepper, to taste (optional)
Instructions
1. Directions
2. Rinse the cauliflower and broccoli florets well and place them into the inner pot of your Instant Pot. Pour in 1 cup of water.2. Secure the lid and set the steam release handle to the ‘Sealing’ position. Select the ‘Manual’ or ‘Pressure Cook’ button and set the timer for 12 minutes on high pressure.3. Once the cooking cycle is complete, allow the pressure to release naturally for 5 minutes before carefully performing a quick release to vent any remaining steam.4. Open the lid and carefully drain the vegetables in a colander, ensuring as much water is removed as possible. Return the dry inner pot to the Instant Pot.5. Press the ‘Sauté’ button. Add the olive oil and crushed garlic and cook for 1 minute until fragrant. Add the drained vegetables back to the pot along with the salt and rosemary. Stir well and continue to sauté for 5-7 minutes to cook off any remaining moisture.6. Press the ‘Cancel’ button to turn off the heat. Using a potato masher or an immersion blender, mash the vegetables to your desired consistency.7. Taste and adjust seasoning with more salt, pepper, or rosemary if needed. Serve immediately.
Nutritional Information
• Per Serving
• Calories: 205 | Total Fat: 17.2g | Net Carbs: 7.3g | Protein: 4.8g | Fiber: 5.4g
Pro Tips
• for the Perfect Mash
• For an ultra-creamy texture, add 2 tablespoons of cream cheese, sour cream, or butter during the mashing step.
• Ensure the vegetables are drained very well after steaming. Patting them with a paper towel can help remove excess moisture and prevent a watery mash.
• For a richer flavor, roast the garlic cloves in the oven beforehand or swap the olive oil for browned butter (ghee).
• Don’t over-blend! If using an immersion blender or food processor, pulse in short bursts to avoid a gummy texture.
FAQ
Q: Is this cauliflower and broccoli mash keto-friendly
A: Yes, absolutely. With only 7.3g of net carbs per serving, this recipe is a fantastic keto-friendly and low-carb side dish.
Q: Why is my cauliflower mash watery
A: A watery mash is usually caused by excess moisture. To prevent this, it’s crucial to drain the vegetables very well after steaming. The recipe also includes a key step of sautéing the vegetables for 5-7 minutes to cook off any remaining water before mashing.
Q: How can I make this mash even creamier
A: For an ultra-creamy texture, the recipe suggests adding 2 tablespoons of cream cheese, sour cream, or butter during the mashing step.
Q: Can I make this recipe without an Instant Pot
A: Yes. You can steam or boil the cauliflower and broccoli on the stovetop until they are very tender. Drain them thoroughly, then proceed with the sautéing and mashing steps in a large pot or skillet.
