Healthy Sous Vide Garlic Mashed Cauliflower
Sous Vide Mashed Cauliflower is Healthy and DeliciousMashed cauliflower is a great way to up your healthy vegetables and adhere to a variety of diets including keto, low carb, Whole 30, Atkins, Mediterranean, vegetarian and vegan diets. The best news is this cauliflower mash is thoroughly delicious, feels extravagant, can be varied in multiple ways and is super easy to make. There are a lot of ways to make mashed cauliflower, but if you have the equipment, I recommend cooking it sous vide. The sous vide process magnifies the cauliflower flavor, retains vitamins and minerals and produces a rich and luscious final dish.
Make AheadIt takes about 2 minutes to prep a sous vide bag of cauliflower. The cauliflower cooks for an hour on relatively high sous vide heat, so plan for about half an hour to allow the sous vide to come to temperature. If you start with hot water out of the tap you will speed the process along. Likewise if you cover your sous vide container while the water is heating up you will also shorten the warm up period. If you are preparing the mashed cauliflower in advance, you want to plunge the cooked bag in a bowl of ice water for at least 10 minutes before you refrigerate it. The bag can be stored in the fridge for five days before you put the finishing touches on the cauliflower mash. If you freeze it, the cauliflower will last even longer. The finished cauliflower mash will also last about 5 days covered in the fridge.
To ReheatThe best way to reheat is to throw it back in the sous vide at about 150 degrees Fahrenheit for 20 - 30 minutes. The good news is there is no urgency to pull it out of the water. It can languish in the sous vide for a couple hours without changing its properties. That's the beauty of sous vide.
Mashed Cauliflower VariationsYou can vary sous vide cauliflower mash in many ways. First you can vary the vegetables by mixing in broccoli or carrots with the cauliflower. You can add roasted garlic for extra flavor and umami as I do in this recipe. You can top the mashed cauliflower with Sous Vide Balsamic Mushrooms for a delicious side dish. You can vary the liquid and use cream, chicken, vegetable stock or even water. You can pump it up with some parmesan, cream cheese, goat cheese or truffle oil. Think of sous vide mashed cauliflower as a blank palate and then add ingredients to suit your taste and diet. Or just enjoy it plain.
How to Mash CauliflowerUnlike mashed potatoes that can get gummy when over whipped, mashed cauliflower can take a beating. In fact, cauliflower mash likes a good puree. I process mine in the blender for a silky smooth texture. I whip it up on the highest speed and love the result. You can also use a food processor or immersion blender, but the texture will be a little rougher. Don't try and whip them with a hand mixer. I've tried it and a hand mixer will not do the job. The result is moist, silky and smooth.
New to Sous Vide?Check out my post on my favorite sous vide products and equipment. Hint: all you need to get started is a sous vide circulator. I use the Anova 800 watt circulator. If you are interested in taking up sous vide cooking, check out my post on 14 Awesome Products I Use in My Sous Vide Classes. In addition to this Mashed Cauliflower recipe we have a variety of sous vide recipes you will enjoy, including:
- Sous Vide Mahi Mahi with Lime, Ginger and Cilantro Sauce
- Minted Sous Vide Carrots with Balsamic Vinegar and Goat Cheese
- Sous Vide Salted Chocolate Pot de Creme with Espresso and Bourbon
Healthy Sous Vide Garlic Mashed Cauliflower
Yield 4 Servings
Mashed cauliflower is a great way to up your healthy vegetables and adhere to a variety of diets including keto, low carb, Whole 30, Atkins, vegetarian and vegan diets. The best news is this cauliflower mash is thoroughly delicious, feels extravagant, can be varied in multiple ways and is super easy to make.
- 1 medium head cauliflower or 2 pounds bagged cauliflower florets or riced cauliflower
- 2 T butter
- Kosher salt and pepper to taste
- 1/4 t cayenne pepper
- 1 - 2 heads fresh garlic
- 1 T olive oil
- 1/3 to 1/2 cup chicken stock, vegetable stock, cream or water
- Heat your sous vide bath to 190 degrees. You can shorten the preheating by starting with hot water from the tap. Heat your oven to 400 degrees.
- Remove the cauliflower leaves and slice into 1/2" slices. Chop the slices into 1/2" pieces. Place the cauliflower in a 1 gallon Ziploc freezer bag with the butter and seasoning. Vacuum seal the bag by using the air displacement method. Alternatively, use a vacuum seal machine to remove the air and seal the bag.
- Add the bag to the 190 degree sous vide bath and cook for one hour.
- While the cauliflower is in the sous vide, prepare and roast your garlic. Slice off about 3/4" off the pointy top of a head of garlic. Drizzle a little olive oil over the cut, replace the portion you cut off and wrap the entire head in tin foil. Roast in the oven for 40-50 minutes until the garlic is soft. Remove and set aside.
- If making the cauliflower mash for a later time, remove the cauliflower bag from the bath and plunge it into a bowl of ice water for 10 minutes before transferring to the fridge. The sous vide cauliflower will last for 5 days in the fridge or longer in the freezer. When ready to finish the cauliflower mash you can return it to a 150 degree sous vide for 20 to 30 minutes.
- If preparing the cauliflower mash directly from the sous vide dump the contents into a blender or food processor. Squeeze out the soft roasted garlic into the blender and add 1/4 cup of a liquid of your choice: stock, cream or water. Blend until smooth adding more liquid if needed. Taste and adjust seasonings
Cuisine New American