Introduction: 1 Minute* Instant Pot Cauliflower Mashed "Potatoes"
*one minute after prep and pre-heating of instant pot.
These mashed "potatoes" are made with cauliflower and NO potatoes.
And take only one minute on the Instant Pot High Setting.
Potatoes have a higher Glycemic Index than cauliflower and can raise your blood sugar much faster.
Each vegetable has it's benefits.
Potatoes contain more B1, B3, B5 & B6.
While cauliflower has higher amounts of B2, calcium and vitamins K and C.
Some times you may want the vitamins and minerals of one over the other or just want to change things up a bit like I do.
Check https://nutritiondata.self.com/ for the full nutrition values of each.
Below is a partial list comparing the nutritional values of each.
Potato Glycemic Load is 9 -- Cauliflower Glycemic Load is 2
Potato calories 86 -- Cauliflower calories 23
Potato total carbohydrates 20g 7%DV -- Cauliflower total carbohydrates 4.4g 1%DV
Potato dietary fiber 1.8g 7%DV -- Cauliflower dietary fiber 2.3g 9%DV
Potato protein 1.7g 3%DV -- Cauliflower protein 1.8g 4%DV
Potato vitamin C 7.4mg 12%DV -- Cauliflower vitamin C 44.3mg 74%DV
Potato vitamin K 2.1mcg 3%DV -- Cauliflower vitamin K 13.8mcg 17%DV
Potato vitamin B6 .3mg 13%DV -- Cauliflower vitamin B6 .2mg 9%DV
Potato iron .3mg 2%DV -- Cauliflower iron .3mg 2%DV
Steam rack (optional)
Cauliflower (1 large head or 2 medium/small)
Plain Yogurt or Sour Cream
Toppings: chives or shredded cheese
Step 1: Prep
Clean and cut enough cauliflower to fill your Instant Pot. The stems can be peeled and cut up too.
Step 2: Prep Instant Pot
Add 1 cup of water to the bottom of your Instant Pot.
Then place a steamer basket in the Instant Pot. I like to use the steam rack under a steamer basket because it has handles to help lift the basket to get the last little bits out when it's hot.
Step 3: 1 Minute!
Fill the Instant Pot inner pot to the top with cauliflower.
Close the vent
Set to Manual -- High -- 1 minute.
Only 1 minute!
After it beeps immediately use Quick Release to vent the steam otherwise the cauliflower will get too soggy.
Step 4: Strain
Remove the cauliflower immediately and place in a strainer.
Use the back of the tongs or a large spoon to press extra water out of the cauliflower.
The cauliflower should be soft enough to mash but not mushy.
Step 5: Blend
Add everything to suit your tastes:
Plain Yogurt (I recommend grass fed whole milk yogurt, it tastes almost like sour cream) or Sour Cream
The more butter and yogurt you add the more it'll taste like regular mashed potatoes!
Use an immersion blender to blend everything until all lumps are removed and it's very smooth.
Step 6: Serve
Top with chives or shredded cheese or more butter.
(P.S. - my husband says he can't tell that this is cauliflower and not potatoes!)
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