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November 20, 2023/Diet, Food & Fitness/Recipes

Recipe: Cauliflower Mashed Pseudo Potatoes

A creamy mashed cauliflower that’s sure to please

Overhead closeup of cauliflower pseudo mashed potatoes in a bowl on a wooden table.

You’ll never miss mashed potatoes once you try this yummy cauliflower substitute. And you get all of the healthful benefits of the vegetables and spices, not to mention the delicious flavors, in this dish!


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  • 1 tablespoon extra virgin olive oil
  • 1 medium head cauliflower, cut into large florets, stem sliced in half
  • 1 medium apple, peeled, cored and chopped
  • 1 medium yellow onion, chopped
  • 2 teaspoons curry powder
  • 1 pinch sea salt
  • 1 pinch freshly ground black pepper
  • 1 cup water


  1. Heat the oil in a large cast-iron pan over medium heat. When the oil is shimmering, add the cauliflower, apple, onion and curry powder. Season to taste with salt and black pepper and mix well until the cauliflower is coated in the oil and spices. Cook, stirring frequently, for 8 minutes.
  2. Turn the heat down to low and add the water. Cover and cook until the cauliflower is completely tender, 10 to 15 minutes.
  3. Transfer the contents of the pan to a food processor and pulse the cauliflower mixture until it is creamy but thick, similar to the consistency of mashed potatoes. Add a little more water if necessary, but be careful or you’ll wind up with cauliflower soup.
  4. Check for seasoning and add more salt or pepper if necessary. Any leftover mashed cauliflower can be stored in the refrigerator for up to four days.


Ingredient health benefits

  • Extra virgin olive oil: Did you know the Romans used to wash themselves with olive oil? Today’s average olive oil enjoyer probably wouldn’t go that far. But as a cooking oil, it’s full of vitamins — like vitamin A and vitamin E — and plenty of other nutrients.
  • Cauliflower: A perfect swap for your traditional mashed potatoes, cauliflower is rich vitamin K, which supports your heart and bones, and compounds that may fight cancer called phytochemicals.
  • Apples: Delicious and nutritious! Apples have an antioxidant called quercetin that can combat chronic inflammation in your body. And as they’re mostly made of water and fiber, apples tend to keep you fuller longer.
  • Onions: These alliums are a great source of vitamin C, which keeps your immune system healthy. They also have quercetin, just like apples, which (in addition to fighting inflammation) fight bad bacteria and may protect against heart disease.
  • Black pepper: Even this common table seasoning has benefits to offer. With its ability to help your body absorb other nutrients, and its knack for reducing the craving for more salt, black pepper truly is the spice of life.

Nutrition information (per serving)

Makes 3 servings
Serving = 1 cup

Calories: 215
Fat: 11 g
Saturated fat: 2 g
Cholesterol: 147 mg
Fiber: 7 g
Protein: 20 g
Carbohydrate: 13 g
Sodium: 226 mg

DrHyman.com and Cleveland Clinic’s Center for Functional Medicine.

Learn more about our editorial process.

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