Name: Herb Cauliflower Yukon Mash
Prep time: 10 min
Cook time: 15 min
Yield: 4 servings
Ingredients: cauliflower; yukon gold potatoes; unsweetened almond milk; nutritional yeast; parsley (fresh); salt; black pepper

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Herb Cauliflower Yukon Mash

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25 minutes

4 servings

Adjust servings

Yields 7-8 cups

dairy-free

gluten-free

kid friendly

has meat

has pasta

has seafood

mediterranean

vegan

vegetarian

pescatarian

paleo

This recipe has no customizations.

Bon Appétit

This recipe fits right into a balanced diet.

Nutrition Rating Details

Here are the percentages used to determine the nutritional rating for this recipe:

• Calcium: 4.9% of RDA
• Calories: 8.9% of RDA
• Carbs: 6.7% of RDA
• Fat (total lipid): 2.2% of RDA
• Fiber: 14.3% of RDA
• Fructose: 2.9% of RDA
• Protein: 7.0% of RDA
• Sodium: 14.7% of RDA
• Sugar: 10.4% of RDA

• Vitamin A (IU): 16.5% of RDA
• Vitamin B6: 139% of RDA
• Vitamin C: 25.3% of RDA
• Iron: 0.9% of RDA
• Magnesium: 9.6% of RDA
• Manganese: 108% of RDA
• Niacin: 93.1% of RDA
• Potassium: 16.3% of RDA
• Zinc: 8.3% of RDA

If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.

MACROS

Carbohydrate

18.5

Calories

179

Fiber

3.99

Iron

0.175

Protein

7.84

Sodium

198

Sugars

3.24

Fat (total lipid)

1.33

INGREDIENTS

Amount

Measure

Adjust

Ingredient

head

cauliflower

cut into large pieces (about 3-4 cups florets).

whole

yukon gold potatoes

about 1 pound, cut into large pieces (can leave skin on if desired).

cup

unsweetened almond milk

tbsp

nutritional yeast

1/4

cups

parsley (fresh)

chopped.

1/4

tsp

salt

1/8

tsp

black pepper

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PREPARATION

COOKING POTATOES AND CAULIFLOWER

Clean cauliflower and potatoes. Cut into large pieces. Place in a large pot and cover with water.

Cover, bring to a boil, and reduce to a simmer.

Cook until potatoes are tender, about 10 minutes.

Meanwhile, chop parsley.

Potatoes are ready when a knife can easily be inserted and the potato slides off.

MAKING THE MASH

When potatoes are done, drain potatoes and cauliflower.

Return the potatoes and cauliflower to the same hot pot and let any excess water steam off.

Add the remaining ingredients: almond milk, nutritional yeast, salt, pepper, and parsley.

Use a potato masher and mash away! If you prefer a creamier potato, use a hand mixer.

10.

Serve with Braised Fennel and Cannellini Beans.

"PAIRS WITH" RECIPES:

Italian Braised Fennel and Peppers with Cannellini Beans

NOTES, TIPS, TRICKS, HINTS, ETC:

Serve with Braised Fennel and Cannellini Beans.

COMPLETE NUTRITION

This recipe has the following nutrient totals:

Calories 179

Protein 7.84 g

Carbohydrates 18.5 g

Iron 0.17 mg

Fiber 3.99 g

Calcium 49.3 mg

(plus many more nutrients)

Sample Recipe Chart:

The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.