Cauliflower Mash With Mushrooms
Ingredients
Metric
500 g ~ ½ medium cauliflower
60 ml milk | soy, oat or cashew
½ tsp onion powder
½ tsp garlic powder
½ tsp salt
Mushroom Mix:
400 g oyster mushrooms
2 medium red bell peppers
1 medium onion
1 tbsp fresh ginger, sliced
2 tbsp soy sauce
Optional Garnish:
2 tsp sesame seeds
US
1 lb ~ ½ medium cauliflower
¼ cup milk | soy, oat or cashew
½ tsp onion powder
½ tsp garlic powder
½ tsp salt
Mushroom Mix:
13 oz oyster mushrooms
2 medium red bell peppers
1 medium onion
1 tbsp fresh ginger, sliced
2 tbsp soy sauce
Optional Garnish:
2 tsp sesame seeds
MAKES2 portions
PREP TIME15 minutes
COOKING TIME25 minutes
TOTAL TIME40 minutes
Steps
1Clean and break cauliflower into florets. Add to a large cooking pot filled with water. Bring to a boil, add cauliflower florets and reduce heat to medium (induction #4).
2Boil for 25 minutes or until the cauliflower is soft and cooked through. Set aside.
3In the meantime, dice the mushrooms and the onion, and cut bell pepper into small strips. Add diced mushrooms, onions, bell pepper, sliced ginger and soy sauce to a non-stick sauce pan.
4Stir to combine, set heat to medium (induction #4) and cover with a lid.
5Saute for 15 minutes. Remove the lid and stir-fry for another 5 minutes.
6Drain the cauliflower. Add milk, onion powder, garlic powder and salt to the pot.
7Mash with a fork or blend using an immersion blender to desired consistency.
8Transfer to plates.
9Top with the mushroom mix.
10Sprinkle with sesame seeds.
Nutritional Info
Makes 2 portions
200 Calories per portion
15g protein
37g carbohydrates
13g fiber
3g fat
200 Calories per portion
15g protein
37g carbohydrates
13g fiber
3g fat
High in Vitamins B1, B2, B3, B5, B6, Folate, A, C, E, K
High in Omega 3
High in Copper
High in Iron
High in Magnesium
High in Manganese
High in Phosphorus
High in Potassium
High in Selenium
High in Zinc
High in Omega 3
High in Copper
High in Iron
High in Magnesium
High in Manganese
High in Phosphorus
High in Potassium
High in Selenium
High in Zinc
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