Cauliflower – Spinach Mash topped with Nuts and Amaranth Seeds

By: Admin Date: 03-Jul 2020 Reading Time: 3 Mins

Cauliflower – Spinach Mash is a nutritious and creamy dish that combines the mild flavors of cauliflower and the earthy taste of spinach. This mash serves as a wholesome alternative to traditional mashed potatoes, making it suitable for both low-carb diets and those seeking to incorporate more vegetables into their meals. The addition of nuts and amaranth seeds adds a delightful crunch and extra nutrition, transforming this dish into a well-rounded meal.

For a Serving Size of Two:

Ingredients:

200 grams cauliflower florets
100 grams fresh spinach
50 grams finely chopped onion
1 teaspoon minced garlic
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon nutmeg
30 grams mixed nuts (like almonds, walnuts, and cashews), roughly chopped
2 tablespoons amaranth seeds (cooked)
1 tablespoon lemon juice
Fresh coriander, for garnish

Procedure:

In a pot of boiling water, add the cauliflower florets and cook for about 8-10 minutes until tender. In the last 2 minutes of cooking, add the spinach to wilt. Drain and set aside.
In a skillet, heat olive oil over medium heat. Add the chopped onions and sauté until they become translucent. Add the minced garlic and sauté for another minute.
In a large bowl, combine the drained cauliflower and spinach with the sautéed onions and garlic. Mash the mixture until smooth using a potato masher or fork. Add salt, black pepper, nutmeg, and lemon juice. Mix well.
In the same skillet, lightly toast the mixed nuts for 2-3 minutes until golden and fragrant. Set aside.
Spoon the cauliflower-spinach mash onto serving plates and top with the toasted nuts and cooked amaranth seeds. Garnish with fresh coriander.

Nutritional Benefits:

This Cauliflower – Spinach Mash is packed with health benefits. Cauliflower is low in calories yet high in fiber, vitamins C and K, and antioxidants, promoting overall health and aiding in weight management.
Spinach contributes iron, calcium, and an array of vitamins, particularly vitamin A and folate. The healthy fats from olive oil and the protein-rich nuts enhance satiety while providing essential fatty acids.
Amaranth seeds, a great source of protein and fiber, add texture and help stabilize blood sugar levels. This dish not only supports digestive health but also provides a host of nutrients that benefit heart health, bone health, and overall vitality, making it an excellent choice for a balanced diet.

Nutritional Information: