Mediterranean Diet 101

Mashed Cauliflower with Peas

Mashed Cauliflower with Peas is great side dish for meatheads, but also can be full meal for vegans with or without added vegetable protein.

Low Calorie Mashed Cauliflower with Peas

Low calorie mashed cauliflower with peas is easy to make meal. It takes some cooking, but in the end, it is well worth it.


Using sharp knife remove leaves from cauliflower and wash it with plenty of water.

cauliflower-and-peas-2 Cut the cauliflower into smaller chunks.
cauliflower-and-peas-3 Put the water to boil, add peas, salt, some pepper.

Add cauliflower and let ti boil. If you want, you can add some garlic to the mix (boiling will make garlic weaker - if you like garlic taste, add it after cooking).


When it starts to boil, decrease the heat and put the lid on and let it boil for 20 minutes - enough for both cauliflower and peas.

cauliflower-and-peas-5 Strainer - use one with small holes - it will take water little bit more to drain ...

... but you can make mash directly in the strainer. Since there is possibility for some mash to go through the holes, you can also let water drain completely and than make mash in the pot.


If you like stronger taste of garlic or other seasonings, you can add them now.

cauliflower-and-peas-7 After just a few seconds, mash is made...

... and can be served.


If you want, you can make cauliflower and peas cream with some more mashing.


Enjoy ...

Nutritional content of this meal:

Food Amount Protein Carbs Fats Fibers
Cauliflower 300g 8g 8g 1g 9g
Peas 100g 5g 15g 1g 5g
Total: 13g 23g 2g 14g
Calories: 52 kcal 92 kcal 18 kcal -

This low fat mashed cauliflower and peas meal has around 160 kcal. It has 14g of fibers which is in most cases half of recommended daily minimum amount of fibers. This is really low calorie and fulfilling meal. If you add a tablespoon of olive oil, you will add additional 15g of fats (135 kcal), but the taste will be even better.

If you are vegetarian, than you can add more protein in the form of vegetarian protein shake or some other complete protein source (soy beam, seitan etc).

Non-vegetarians can use this meal as side dish with many other meals like veal schnitzels, chicken drumsticks, fish etc

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