Cauliflower Parsnip Mash with Swedish “Neatballs”
This dish is a healthier, more flavorful and complex version of the famous bargain meal you can find at the well-known discount furniture store from Sweden. The “neatballs” are made with seitan, a low-carb, high-protein “wheat meat” that lends a fantastic meaty texture and flavor. The cauliflower is rich in the mineral boron, which aids in building muscle and increasing free testosterone levels. When you taste the creamy, smooth texture and sweet flavor of the mash, you may never partake of regular mashed potatoes again.
- Prep Time: 15 minutes
- Cook Time: 1 hour
- Total Time: 1 hour and 15 minutes
- Yield: 6 servings
Ingredients
Cauliflower Parsnip Mash:
2 medium heads of cauliflower, separated into 1-inch florets
4 medium parsnips, peeled and sliced into 1-inch pieces
2 cups low-sodium vegetable broth
1 bunch kale, roughly chopped
4 cloves garlic, minced
3 teaspoons fresh finely chopped thyme
1/4 cup to 1/2 cup coconut milk
Pinch sea salt, to taste
Pinch black pepper, to taste
1/2 cup fresh finely chopped parsley
Swedish “Neatballs”:
1 tablespoon plus 1 teaspoon extra-virgin olive oil, plus more for the pan
1 1/2 tablespoons ground flaxseed
1/3 cup warm water
Two 8-ounce packages seitan
1/2 cup raw walnuts
1/2 cup finely diced onion
2 cloves garlic, finely minced
1/2 cup bread crumbs
1/4 cup finely chopped parsley
1/4 teaspoon ground allspice
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cardamom
1/4 teaspoon ground pepper
1 teaspoon coconut aminos
Mushroom Gravy:
1 tablespoon extra-virgin olive oil
1 cup finely diced onion
2 cloves garlic, minced
2 heaping cups diced crimini mushrooms
3 tablespoons coconut aminos
2 cups coconut milk
1/4 teaspoon ground allspice
1/4 teaspoon pinches ground nutmeg
5 tablespoons spelt or gluten-free all-purpose flour
1/2 cup filtered water
Pinch sea salt, to taste
Pinch fresh ground pepper, to taste
Instructions
- To make the Cauliflower Parsnip Mash: Preheat the oven to 400 degrees Fahrenheit.
- Combine the cauliflower, parsnips, and vegetable broth in a 13 x 9-inch glass baking dish. Cover with aluminum foil and bake for 30 minutes or until the vegetables are fork tender, tossing halfway through the cooking time.
- Fill a medium saucepan fitted with a steamer basket with 2 inches of water. Add the kale to the basket and bring the water to a boil. Reduce heat to low, cover the saucepan, and steam the kale for 10 minutes. When the kale is steamed, set it aside for plating.
- Drain the cauliflower and parsnips and transfer to a food processor. Add the garlic and thyme and pulse a few times. Gradually add one tablespoon of coconut milk at a time and pulse until the consistency is very smooth, thick, and whipped. Season with salt and pepper to taste and garnish with fresh minced parsley. Serve over steamed kale.
- To make the Swedish “Neatballs”: Preheat the oven to 400 degrees Fahrenheit.
- Grease a 13 x 9-inch glass baking dish with olive oil. Whisk ground flaxseed in warm water and set aside.
- Pulse seitan in a food processor until you achieve a ground-beef consistency. Add the walnuts and pulse to blend.
- Heat 1 teaspoon of the olive oil in a large nonstick pan over medium heat. Cook the onions for 2 minutes, then add the garlic and sauté for another minute. Stir in the seitan and walnut mixture and sauté for another 3 to 4 minutes. Transfer to a medium mixing bowl and combine with the bread crumbs, parsley, spices, remaining 1 tablespoon of olive oil, coconut aminos, and ground flax/water mixture.
- Roll into 20 to 24 small balls, making sure they are round, firm, and smooth. Transfer to the greased baking dish and bake for 20 to 25 minutes, turning halfway through until nicely browned. Serve with Cauliflower Mash and Mushroom Gravy.
- To make the Mushroom Gravy: Heat the olive oil over medium heat in a medium saucepan. Add the onions and cook for 5 minutes, or until they begin to soften. Add the garlic and mushrooms and sauté for about 3 minutes. Add the coconut aminos, coconut milk, allspice, and nutmeg, and bring to a high simmer but do not boil, stirring frequently.
- Mix the flour and water in a small bowl to create a smooth paste. Slowly add to saucepan. Cook until thickened, about 3 to 4 minutes. Season with salt and pepper and then reduce the heat and cook for another 5 to 6 minutes. Serve with Swedish “Neatballs” and Cauliflower Mash.
Notes
Raphael’s Tip: These neatballs are also great sliced and served cold as the filling in a sandwich