Cauliflower-Sweet Potato Mash Recipe With Nutrition Data and Calorie Count

Cauliflower-Sweet Potato Mash

This quick mash couldn’t be simpler to make. It’s wonderful with grilled steak or pork chops.

Yields:

4 servings

Prep Time:

5 mins

Cook Time:

15 mins

Meal Type:

Side Dish

Rating:

Ingredients

  • 1 5" long sweet potato
  • 1 cup cauliflower
  • 1 tsp minced garlic
  • 3 tbsps clarified butter ghee
  • 1/2 tsp himalayan pink salt
  • 1 dash black pepper

Directions

  • Place the sweet potato, cauliflower, and garlic in a large saucepan and bring to a boil.
  • Reduce the heat, cover and simmer until the vegetables are tender, 12-15 minutes. Drain.
  • Using a potato masher, mash the vegetables until desired consistency. Stir in the butter, salt, and pepper, and serve.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 120
% Daily Value*
  • Total Fat
    Amount Per Serving 9.6g
    % Daily Value 12%
    • Saturated Fat
      Amount Per Serving 5.96g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 0.386g
    • Monounsaturated Fat
      Amount Per Serving 2.762g
  • Cholesterol
    Amount Per Serving 24mg
    % Daily Value 8%
  • Sodium
    Amount Per Serving 236mg
    % Daily Value 10%
  • Total Carbohydrate
    Amount Per Serving 8.21g
    % Daily Value 3%
    • Dietary Fiber
      Amount Per Serving 1.6g
      % Daily Value 6%
    • Total Sugars
      Amount Per Serving 1.97g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 1.1g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 35mcg
    % Daily Value 4%
  • Vitamin C
    Amount Per Serving 14mg
    % Daily Value 16%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 1mg
    % Daily Value 0%
  • Iron
    Amount Per Serving 2mg
    % Daily Value 11%
  • Potassium
    Amount Per Serving 190mg
    % Daily Value 4%

Nutrition summary:

  • Calories 120 KCal
  • Fat 9.6 g
  • Carbs 8.21 g
  • Protein 1.1 g

There are 120 calories in 1 serving of Cauliflower-Sweet Potato Mash.

How long would it take to burn off 120 KCal?

Basketball

12 minutes

Cycling (10 MPH)

16 minutes

Jogging

10 minutes

Running

8 minutes

Swimming (crawl, moderate pace)

12 minutes

Walking

14 minutes

Weight Training

14 minutes

Values estimated based on person weighing 160 lbs.

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