Cauliflower purée is a delicious, smooth, and creamy alternative to traditional mashed potatoes. Whether you’re looking for a lighter side dish or a way to add more vegetables into your meals, cauliflower purée delivers a perfect balance of flavor and nutrition. It’s naturally low in calories, rich in fiber, and packed with essential vitamins like Vitamin C and K. The addition of roasted garlic enhances the taste, adding a depth of flavor that pairs wonderfully with almost any main dish. This recipe is simple, yet satisfying, making it a great choice for weeknight dinners or special occasions alike.

Let’s dive into this creamy and nutrient-rich recipe for cauliflower purée that your family and guests will love!

Full Recipe:

Ingredients

Main Ingredients:

• Cauliflower: 600 grams (approximately one medium head of cauliflower)
• Milk: 500 ml (use 50-70 grams for the purée itself)
• Baked Garlic: 1 small head (about 20 grams)
• Salt: to taste
• Ground Black Pepper: to taste
• Ghee (or Butter): optional, for serving

Optional Toppings:

• Fresh herbs (like chives or parsley)
• Extra drizzle of ghee or olive oil for richness

Yield:

532 grams of cauliflower purée.

Nutritional Information (Per 100 grams, without oil):

• Calories: 50.9 kcal
• Proteins: 3.6 grams
• Fats: 0.9 grams
• Carbohydrates: 7 grams

Steps to Make Creamy Cauliflower Purée

Step 1: Prepare the Ingredients

1. Clean and Cut the Cauliflower: Start by washing the cauliflower and breaking it down into small florets. Remove any tough stalks, as they can affect the texture of the purée.
2. Roast the Garlic: For a rich, mellow garlic flavor, roast the garlic beforehand. Simply take a small head of garlic, slice off the top to expose the cloves, drizzle with a little olive oil, wrap it in foil, and bake in the oven at 180°C (356°F) for about 30-40 minutes until soft and golden. Once cooled, squeeze out the softened garlic from the cloves.

Step 2: Cook the Cauliflower

1. Boil the Cauliflower: Bring a large pot of water to a boil, then add the cauliflower florets. Boil for about 10-15 minutes, or until the cauliflower becomes tender when pierced with a fork. Drain the water thoroughly.
2. Simmer in Milk: In a separate saucepan, heat 50-70 grams of milk over low heat. Add the drained cauliflower to the milk and allow it to simmer gently for about 5 minutes. This step helps to infuse the cauliflower with the creamy texture and taste from the milk.

Step 3: Blend the Purée

1. Blend the Cauliflower: Transfer the milk-simmered cauliflower into a blender or food processor. Add the roasted garlic, a pinch of salt, and freshly ground black pepper. Blend everything until smooth and creamy. If needed, you can add a little more milk to achieve your desired consistency.
2. Taste and Adjust: Once the purée is smooth, taste it. Adjust the salt and pepper as necessary. If you want extra richness, you can also add a small spoonful of ghee or butter and blend it in.

Step 4: Serve the Purée

1. Serve Warm: Spoon the cauliflower purée onto a serving dish. If desired, drizzle a little melted ghee or olive oil on top for added flavor. Garnish with fresh herbs like chives or parsley for an extra pop of color and freshness.
2. Accompaniments: Cauliflower purée pairs wonderfully with roasted meats, grilled chicken, fish, or even vegetarian dishes like roasted vegetables or lentils.

Nutrition Facts (Per 100 g, Without Ghee)

• Calories: 50.9 kcal
• Protein: 3.6 grams
• Fat: 0.9 grams
• Carbohydrates: 7 grams
• Fiber: 2 grams
• Sugar: 3 grams

This nutrient profile makes cauliflower purée a great low-calorie option, especially when compared to traditional potato mash, which is often higher in calories and carbs.

Frequently Asked Questions (FAQs)

1. Can I use plant-based milk for this recipe?

Yes, you can substitute regular milk with plant-based alternatives like almond milk, oat milk, or coconut milk. Just make sure to use unsweetened varieties to maintain the savory flavor of the dish.

2. Can I freeze cauliflower purée?

Yes, cauliflower purée freezes well. Let it cool completely, then transfer it to an airtight container or freezer bag. It can be stored in the freezer for up to 3 months. To reheat, simply defrost in the refrigerator overnight and warm it on the stovetop or in the microwave.

3. Can I make this recipe ahead of time?

Yes! You can make cauliflower purée in advance. Store it in the refrigerator for up to 3 days. Reheat it gently in a saucepan, adding a little more milk if it has thickened too much during storage.

4. How can I make the purée creamier?

If you want an extra creamy texture, you can add a bit of heavy cream or butter when blending the purée. Alternatively, using a high-speed blender can also help achieve a smoother consistency.

5. Is this recipe suitable for a low-carb diet?

Yes, cauliflower is low in carbohydrates, making this recipe ideal for low-carb or keto diets. You can omit the milk or use a low-carb milk alternative like unsweetened almond milk.

Tips for the Best Cauliflower Purée

• Don’t Skip Roasting the Garlic: Roasting the garlic before blending gives it a sweet and caramelized flavor that mellows out its sharpness, creating a rich and more complex taste for the purée.
• Use Fresh Cauliflower: For the best texture and flavor, use fresh cauliflower rather than frozen. Fresh cauliflower tends to have a firmer texture, which results in a smoother and less watery purée.
• Customize the Flavor: Feel free to add additional spices and herbs to your purée. A pinch of nutmeg, cayenne pepper, or smoked paprika can elevate the dish with new layers of flavor.
• Adjust Consistency: If your purée is too thick, add more milk until it reaches your desired consistency. On the other hand, if it’s too runny, you can return it to the stovetop and simmer gently to thicken it.

Storage Tips

• Refrigeration: Store leftover cauliflower purée in an airtight container in the refrigerator for up to 3 days. Reheat it in a saucepan over low heat, stirring occasionally.
• Freezing: As mentioned earlier, you can freeze cauliflower purée for up to 3 months. Be sure to label the container with the date. When reheating from frozen, allow the purée to thaw completely in the fridge before warming on the stove or in the microwave.
• Reheating: Add a splash of milk or cream when reheating to revive the creamy texture if the purée has thickened during storage.

Conclusion

Cauliflower purée is a versatile, low-calorie alternative to mashed potatoes that still delivers on flavor and creaminess. It’s packed with nutrients and offers a wonderful way to enjoy vegetables in a smooth, comforting form. The roasted garlic adds a hint of sweetness, while the milk ensures a silky texture that’s perfect for serving alongside your favorite proteins or on its own as a light meal.

Whether you’re looking for a healthy side dish for everyday meals or a creative accompaniment for your holiday feast, cauliflower purée is an easy, nutritious, and delicious option. Try it today and enjoy the satisfying combination of creamy, garlicky goodness!