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Kalyn's Kitchen

Low-Carb Colcannon (Pureed Cauliflower and Cabbage with Parmesan)

This Low-Carb Colcannon is a dish with pureed cauliflower and cabbage with Parmesan, and it’s low-carb version of the famous Irish dish called Colcannon!

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Low-Carb Colcannon (Pureed Cauliflower and Cabbage with Parmesan) found on KalynsKitchen.com

Years ago when I started on the South Beach Diet one of the things I was most suspicious of was the famous South Beach “Cauliflower mashed potatoes.” Then I made Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese and later Mashed Cauliflower with Cheese and Dill, and I realized that if you don’t expect it to be a substitute for potatoes, pureed or mashed cauliflower is a pretty delicious dish. And this Low-Carb Colcannon (Pureed Cauliflower and Cabbage with Parmesan) may not look to glamorous, but it’s tasty.

This particular version of pureed cauliflower has its roots in Colcannon, the traditional Irish dish where potatoes are mashed with cabbage or kale. I tried out this recipe on my friend Robin since she loves cabbage, and we both thought it was a great-tasting side dish.

And if you’re trying to keep the carbs low for St. Patrick’s Day Low-Carb Colcannon would be a great side dish with Slow Cooker Corned Beef or Pressure Cooker Corned Beef. (But if the idea of mixing cauliflower and cabbage doesn’t appeal to you, you can’t go wrong with Roasted Cabbage with Lemon for a low-carb side dish for corned beef!)

Low-Carb Colcannon (Pureed Cauliflower and Cabbage with Parmesan) found on KalynsKitchen.com

This isn’t a quick recipe, but it’s something that can cook on it’s own for most of the time, while you make other parts of the dinner. You’ll need half a head of green cabbage and half a head of cauliflower. Start by chopping the cabbage, then season with salt and pepper and cook in olive oil over medium-low heat about 15 minutes, or until cabbage is barely starting to brown. Add 1/2 cup sliced green onion and saute about 5 minutes more.

The add the chopped cauliflower with enough chicken stock to cover (about 2 cups.) Let the mixture simmer until cauliflower is very soft, probably close to 30 minutes at a low simmer. When the cauliflower is soft, mash ingredients together. I started with a potato masher, which gave a rougher texture like this. I wanted a finer texture, so I switched to my immersion blender. You could also do this with with a food processor, but be careful due to the hot liquid.

At this point the mixture will likely be too runny, so cook on medium heat until most of the liquid dissolves and it has the texture of mashed potatoes. (This took about 10 minutes for me. Don’t be tempted to drain off the liquid, because reducing it with the vegetables adds flavor.) Then stir in the finely grated Parmesan cheese, about 2 Tablespoons at a time to be sure the cheese is well-combined in the mixture. Serve hot, with more cheese sprinkled on top if desired.

Low-Carb Colcannon (Pureed Cauliflower and Cabbage with Parmesan) found on KalynsKitchen.com

More Ideas with Mashed or Pureed Cauliflower:

Instant Pot (or Stovetop) Low-Carb Loaded Cauliflower Mash from Kalyn’s Kitchen
White on White Puree from A Veggie Venture
Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese from Kalyn’s Kitchen
Julia Reed’s Puree of Cauliflower with Curry from The Wednesday Chef
Mashed Cauliflower with Cheese and Dill from Kalyn’s Kitchen
Shepherd’s Pie with Cauliflower Puree from Under the High Chair

Low-Carb Colcannon (Pureed Cauliflower and Cabbage with Parmesan)
(Makes 4-6 side dish servings, recipe created by Kalyn)

1/2 large head green cabbage, core cut out and cabbage chopped
1 1/2 T olive oil
salt and fresh ground black pepper to taste
1/2 large head cauliflower, core cut out and cauliflower chopped
1/2 cup finely sliced green onions (scallions)
2 cups chicken stock (or more as needed to cover the vegetables in the pot)
1/2 cup finely grated Parmesan cheese (plus more to sprinkle on top for serving if desired)

Heat olive oil in large heavy pot, add chopped cabbage, season with salt and fresh ground black pepper, and saute cabbage over medium-low heat until it’s cooked through and starting to brown, about 15 minutes. Stir it every once in a while so it doesn’t get overly brown in some parts. Add sliced green onions and cook about 5 minutes more, until onions are softened.

Add chopped cauliflower, pour over enough chicken stock to cover the vegetables, and simmer until the cauliflower is very soft, probably close to 30 minutes at a low simmer.Mash the ingredients together with a potato masher. You can keep the coarse texture this produces if you prefer, or use an immersion blender or food processor to puree into a finer texture. (Be careful with the hot liquid if you use a food processor.)

Turn heat back on under the mashed or pureed vegetable mixture in the pan and cook an additional 5-10 minutes on medium heat, or until most of the liquid has evaporated. Then stir in the finely grated Parmesan cheese, 2 T at a time so the cheese is well-combined in the mixture. Serve hot, with additional Parmesan cheese sprinkled on top if desired.

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Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This is a good side dish for any low-glycemic or low-carb diet, including any phase of the South Beach Diet.

Find More Recipes Like This One:
Use the Diet Type Index to find recipes suitable for a specific eating plan. You can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
If you want nutritional information for a recipe, you can sign up for a free membership with Yummly and use the Yum button on my site to save the recipe and see the nutritional information. (New recipes won’t show up in Yummly right away and information there is not always 100% accurate.) Another option is entering the recipe into this Recipe Nutrition Analyzer, which will calculate it for you.

More About This Post:
This post is dedicated to a blog event marking World Autism Awareness Day, sponsored by Neil from At My Table, who has an autistic daughter. I decided to post early so my entry is up for the actual day of April 2 in Australia, where Neil is. The idea is to create a dish that’s all one color to symbolize the sometimes challenging food preferences of autistic kids. Besides having a great fondness for Neil, I have a sister, a niece, and a blogging friend who work with autistic kids, so it’s a cause I feel connected to. World Autism Awareness Day kicks off Autism Awareness Month, where organizations around the world work to raise money and increase awareness about Autism.

Low-Carb Colcannon (Pureed Cauliflower and Cabbage with Parmesan) found on KalynsKitchen.com

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    29 Comments on “Low-Carb Colcannon (Pureed Cauliflower and Cabbage with Parmesan)”

  1. I've never thought to combine cabbage with cauliflower, although it's not very pretty. My mouth is surely watering with the idea of some of this under a piece of grilled salmon. Delish!

  2. Mike, glad to hear about your success with the diet. When I was actively losing weight I did a lot of cooking on the weekend and froze things to eat during the week. I'm not 100% sure if this will freeze well, but I'm guessing it will do okay. I would reheat in a pan rather than with a microwave, as you might need to cook off some water when you reheat it. Love to hear how it turns out if you do try freezing it.

  3. Does anyone know if this recipe will freeze well? I'm always cooking for one. Since cooking every single day isn't exactly my favorite thing, I like to cook in batches and freeze stews, soups and chili for later use.

    Love the site, it's definitely helped me move away from the daily fast food garbage that I found so convenient. 17 pounds down so far.

  4. I'm going to try this. I made your pureed cauliflower with dill and loved it. With an egg or two added to the mixture, the leftovers made for some great cauliflower pancakes! This would too! Thanks for all the good eating!


  5. Kalyn, I really like this use of cauliflower. It's a really nice change from potatoes.

    Thanks so much for alerting me to Neil's World Autism Awareness blogging event. I was honored to be a part of it.

  6. At Christmas time I made mashed "potatoes" using cauliflower instead. I didn't tell my guests (except my Dad who is allergic to potatoes). After dinner I told them and they replied "yeah, I knew something was off"! DOh! Next time I will tell people what it is as it's own dish, because just like you said when you think of it that way it is really good.

  7. I agree with your assertion that this recipe would be accepted better on it's own merits,rather than calling it a substitution for mashed potatoes. I know my kids would probably like this recipe if I called it a new cauliflower side dish but not so much as a mashed potato alternative!

  8. Ohhh¡¡¡ you´re my heroin, hahaha… thanks for so many delicious recipes. This looks soooo yummy¡¡¡

  9. I'm glad people can see the appeal of this dish even though it may not look like much, because it was really tasty!

    Tee, I don't know anything about enriching soil; when I made my raised beds I went to the garden center and ordered compost enriched topsoil. I know there are soil mixes you can buy. I'd go to a garden center you trust and ask for their advice if you want to try mixing in compost and other things on your own. Have fun!

    Neil, would not have missed it (and how fun to see your picture by the comment!)

  10. Great Recipe for Pureed Cauliflower and i will try it

  11. What a beautiful dish, just love the colour! Thank you so much for joining in, it means alot.

  12. I actually love pureed cauliflower and think it is a great alternative to mashed potatoes, South Beach dieter or not. THis version sounds delicious. So sweet that you are submitting this to Autism Awareness Day. I had never heard of that before, thanks for bringing it to my attention!

  13. This is such a lovely recipe Kalyn!

  14. You have inspired me to grow some of my own veggies this year and cauliflower is among my ridiculously long list of seedlings I have growing right now. Any suggestions/"recipes" for soil? I am building raised beds and not using my native soil. They are about 10 inches deep and I am trying not to break the bank while trying to be as organic as possible. Thanks in advance for your help!

  15. I love pureed cauliflower. When dressed up like this dish, you don't even miss the potatoes. Will definitely add this to my list of great cauliflower recipes!

  16. Now this is a cauliflower dish I'm willing to try! I can't imagine the challenges of feeding a child who will only eat foods of one color, and I didn't know that was an issue with autistic kids until Neil wrote about it on his blog.

  17. I think it sounds wonderful and will try to see if I can sneak it onto my son's plate before he realizes it has cabbage and cauliflower.

  18. I like both cauliflower and cabbage a lot, so this recipe is right up my alley. Thanks for letting us know about Autism Awareness Day.

  19. I bet this is deceptively tasty. Reminds me of a recipe "makeover" I tried recently—instead of mashed potatoes, I made faux mashed potatoes using cauliflower. I liked it, the kids liked it too. My husband on the other hand, not so much 😉

  20. Certainly not a pretty side dish but I'll bet it's delicious. I want to start eating more cauliflower and it paired with the cabbage sounds really good! Thanks for the idea.