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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
pescetarian
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.
 
INGREDIENTS
Amount
Measure
Ingredient
 
1
head
cut into large pieces (about 3-4 cups florets).
 
3
whole
about 1 pound, cut into large pieces (can leave skin on if desired).
 
1
cup
 
2
tbsp
 
1/4
cups
chopped.
 
1/4
tsp
 
1/8
tsp
 
 
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PREPARATION
COOKING POTATOES AND CAULIFLOWER
1.
Clean cauliflower and potatoes. Cut into large pieces. Place in a large pot and cover with water.
2.
Cover, bring to a boil, and reduce to a simmer.
3.
Cook until potatoes are tender, about 10 minutes.
4.
Meanwhile, chop parsley.
5.
Potatoes are ready when a knife can easily be inserted and the potato slides off.
MAKING THE MASH
6.
When potatoes are done, drain potatoes and cauliflower.
7.
Return the potatoes and cauliflower to the same hot pot and let any excess water steam off.
8.
Add the remaining ingredients: almond milk, nutritional yeast, salt, pepper, and parsley.
9.
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.
NOTES, TIPS, TRICKS, HINTS, ETC:
Serve with Braised Fennel and Cannellini Beans.
 
 
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.
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