Your Recipe

Mashed Cauliflower

Zutat  Menge  Kalorien 
Blumenkohl 840g 210kcal
Butter ohne Salz 42.52g 305kcal
Knoblauch 18g 27kcal
Käse, Parmesankäse, gerieben 25g 105kcal
Saure Sahne 45.38g 90kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 large head cauliflower cut into florets (about 3 pounds or 1 1/2 kg)
3 tablespoons unsalted butter
3 tablespoons sour cream
6 cloves garlic divided
1/4 cup parmesan cheese
Salt and black pepper to taste
Instructions
Place cauliflower in a steamer over a large pot of boiling water. Steam for 15 minutes until tender. Alternatively, boil cauliflower in salted water for 10 minutes or until fork tender. Remove and drain. Cover with a lid and set aside.
In the same pot, heat the butter over medium high heat. Sauté garlic until fragrant (about 1 minute).
Blend cauliflower and garlic in a food processor on high setting until smooth. You may need to do this in batches of two or three, depending on the size of your processor.
Transfer blended cauliflower into the pot with the garlic. Stir in the Parmesan cheese, sour cream and season with salt and pepper.
Notes
Save prep time and use cauliflower rice instead! Steam the rice or sauté in a pan with a little water until fork tender.

Nährwertangaben 
Portionsgröße  121 g | ml
Menge pro Portion  92
385
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 6.6g 8%
Gesättigte Fettsäuren  5.4g 27%
Natrium 89mg 4%
Gesamte Kohlenhydrate  7g 3%
Ballaststoffe  2.6g 9%
Zucker  2.2g
Protein  5.9g 12%
Vitamin D 0mcg 0%
Kalzium 62mg 5%
Eisen  0.5mg 3%
Kalium 337mg 7%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 50.514 mcg 6%
Thiamin [B1] 0.059 mg 5%
Riboflavin [B2] 0.088 mg 7%
Niacin [B3] 0.558 mg 3%
Pantothensäure [B5] 0.761 mg 15%
Vitamin B6 0.226 mg 13%
Cobalamin [B12] 0.063 mcg 0%
Folat [B9] 60.417 mcg 0%
Vitamin C 51.363 mg 57%
Vitamin D 0 mcg 0%
Vitamin E 0.231 mg 2%
Vitamin K 17.386 mcg 14%
Betain 0.04 mg 0%
Cholin 3.051 mg 1%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  7 g 3%
Sugars 2.2 g 4%
Ballaststoffe  2.6 g 9%
Carbohydrate 6.3 g 0%
Netto-Kohlenhydrate 4.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.133 g 0%
Arginin 0.113 g 0%
Asparaginsäure 0.215 g 0%
Cystein 0.025 g 0%
Glutaminsäure 0.336 g 0%
Glycin 0.084 g 0%
Histidin 0.068 g 0%
Isoleucin 0.091 g 0%
Leucin 0.141 g 0%
Lysin 0.253 g 0%
Methionin 0.028 g 0%
Phenylalanin 0.083 g 0%
Prolin 0.099 g 0%
Serin 0.108 g 0%
Threonin 0.093 g 0%
Tryptophan 0.026 g 0%
Tyrosin 0.066 g 0%
Valin 0.152 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 61.8 mg 5%
Kupfer 0.05 mg 6%
Fluorid 1.2 mcg 0%
Eisen  0.5 mg 3%
Magnesium 18.08 mg 4%
Mangan 0.2 mg 9%
Phosphor 75.04 mg 6%
Kalium 337.09 mg 7%
Selen 2.31 mcg 4%
Natrium 88.91 mg 4%
Zink 0.46 mg 4%
andere
Nährstoff Menge  DV
Wasser 103.711 g 0%
Asche 1.089 g 0%