Cauliflower Sweet Potato Puree
Enjoy this lower-carb alternative that has all the flavour and satisfaction as a classic mash!
Servings: 8
Calories: 51.8kcal
Ingredients
- 1 head cauliflower cut into florets
- 1 sweet potato cooked*
- 1 egg beaten
- ¼ tsp salt
- 1 pinch pepper or to taste
- 2 tbsp soy milk or skim milk
Notes
*to cook the sweet potato, poke the sweet potato all over with the prongs of a fork, then either cook in the microwave for about 10 minutes OR cook in a 400ºF oven for one hour. This step can be done up to two days in advance.
Tip: This puree can be prepared a day in advance, covered, refrigerated and reheated in the oven uncovered for 40 minutes at 350ºF.
Instructions
- Preheat oven to 350°F.
- Cook the cauliflower florets in boiling salted water until very soft (mushy), about 15 minutes. Drain and put the cooked cauliflower back in the pot. Heat the pot to med high heat and toss the cauliflower around a few times, so that the residual liquid will evaporate.1 head cauliflower
- In the bowl of a food processor, puree the cauliflower and sweet potato together. Add the milk (dairy or soy) and egg. Puree until smooth. Season with salt and pepper. Mix again. If your food processor is too small, you may need to do this in batches. Transfer mixture to an oven proof casserole dish and reheat or re-cook in oven for 30 minutes before serving.1 sweet potato, 1 egg, ¼ tsp salt, 1 pinch pepper, 2 tbsp soy milk
Cooking Tips
- Achieving Smooth Puree: For an ultra-smooth texture, ensure the cauliflower and sweet potato are very soft before pureeing. A high-powered blender can also be used for a smoother consistency.
- Flavor Enhancement: Consider adding a pinch of nutmeg or cinnamon to complement the sweet potato and add depth to the dish's flavor profile.
- Consistency Adjustments: If the puree is too thick, add a little more milk until you reach your desired consistency. Be careful not to overdo it to avoid a runny texture.
- Reheating: If the puree is made in advance and refrigerated, it may thicken. Gently reheat it in the oven or on the stove, adding a bit more milk if necessary to regain a creamy texture.
Nutrition
Nutrition Facts
Cauliflower Sweet Potato Puree
Amount per Serving
Calories
51.8
% Daily Value*
Fat
0.8
g
1
%
Saturated Fat
0.3
g
2
%
Trans Fat
0.003
g
Cholesterol
20.5
mg
7
%
Sodium
119.5
mg
5
%
Potassium
323
mg
9
%
Carbohydrates
9.4
g
3
%
Fiber
2.3
g
10
%
Sugar
2.7
g
3
%
Protein
2.6
g
5
%
Vitamin C
35.6
mg
43
%
Vitamin D
0.2
µg
1
%
Calcium
32.7
mg
3
%
Iron
0.6
mg
3
%
Magnesium
18.5
mg
5
%
Zinc
0.4
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.