Cauliflower – Spinach Mash topped with Nuts and Amaranth Seeds

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:

• Calories: 488 kcal
• Protein: 30.7 g
• Carbohydrates: 3.3 g
• Fat: 39.3 g