Millet-Cauliflower Mash Recipe

Looking for an easy Millet-Cauliflower Mash recipe? Learn how to make Millet-Cauliflower Mash using healthy ingredients.


Submitted by makeminegreen

Makes 5 servings



Crave mashed potatoes? Try this instead: whole grain and cruciferous vegetables.

Recipe Ingredients for Millet-Cauliflower Mash

1 teaspoon toasted sesame oil
1/4 cup onion
1 garlic clove
1 cup dried millet
2 cups chopped cauliflower
3 cups water

Recipe Directions for Millet-Cauliflower Mash

  1. Heat oil in a heavy saucepan. Add chopped onion and garlic, stir for about a minute, and add rinsed/drained millet. Stir constantly (gently) until millet starts to brown.

  2. Add cauliflower and continue to stir as you slowly add water and salt.

  3. Cover and cook until millet forms holes and no water wells up. Remove from heat and let cool some.

  4. Mash mixture or run through a potato ricer, enough that no ingredients are visible individually.

Categories

Side Dish

Nutrition Facts
Serving Size 229.5g
Amount Per Serving
Calories
172
Calories from Fat
24
% Daily Value*
Total Fat
2.7g
4%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
19mg
1%
Potassium
211mg
6%
Total Carbohydrates
32.0g
11%
Dietary Fiber
4.5g
18%
Sugars
1.2g
Protein
5.3g
Vitamin A 0% Vitamin C 32%
Calcium 2% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very low in sodium
  • Low in sugar
  • High in dietary fiber
  • High in manganese
  • High in vitamin C
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