Smarter Home Cooking

Vegan Mac and Cheese with Cauliflower

4.70588
Average: 4.7 (17 votes)
(17 votes)
Vegan Mac and Cheese with Cauliflower

Vegan Mac and cheese with Cauliflower - classic one-pot cheese noodles. Photo: Marieke Dammann

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Health Score:
90 / 100
Difficulty:
very easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
701
calories
Calories

Healthy, because

Even smarter

Nutritional values

Corn contains particularly high levels of potassium - a whole 300 milligrams are contained in one serving.

This tasty goes well with every noodle, not just macaroni.  

1 serving contains
(Percentage of daily recommendation)
Calorie701 cal.(33 %)
Protein37 g(38 %)
Fat24 g(21 %)
Carbohydrates82 g(55 %)
Sugar added0 g(0 %)
Roughage16 g(53 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.4 μg(2 %)
Vitamin E0.9 mg(8 %)
Vitamin K53 μg(88 %)
Vitamin B₁0.9 mg(90 %)
Vitamin B₂0.8 mg(73 %)
Niacin11.1 mg(93 %)
Vitamin B₆0.6 mg(43 %)
Folate129 μg(43 %)
Pantothenic acid3.1 mg(52 %)
Biotin14.9 μg(33 %)
Vitamin B₁₂1.6 μg(53 %)
Vitamin C72 mg(76 %)
Potassium1,219 mg(30 %)
Calcium718 mg(72 %)
Magnesium193 mg(64 %)
Iron5 mg(33 %)
Iodine47 μg(24 %)
Zinc6.4 mg(80 %)
Saturated fatty acids14 g
Uric acid165 mg
Cholesterol52 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
14 ozs Cauliflower
14 ozs short Whole Grain Pasta (e.g. short macaroni)
34 ozs
1 Tbsp butter
1 bunch Chives
3 ½ ozs sharp Cheddar cheese
2 ½ ozs Gouda
7 ozs Corn (drained weight; can)
1 garlic clove
1 tsp ground Turmeric
1 tsp medium hot mustard
Nutmeg
salt
peppers
How healthy are the main ingredients?
CauliflowerCauliflowerCornGoudaChivesgarlic clove

Preparation steps

1.

Wash the cauliflower and cut into small florets. Put cabbage and noodles in a pot with milk and butter. Bring to the boil over medium heat. Reduce heat and let the mixture simmer for about 10 minutes at low heat, stirring regularly.

2.

Wash the chives, shake dry and cut into small rolls. Grate cheese. Rinse the corn and drain. Peel and chop the garlic.

3.

When the noodles are cooked, add cheese, garlic, turmeric and mustard.

4.

Season to taste with freshly grated nutmeg, salt, and pepper and garnish with corn and chives.

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