- 1 cup water
- 10 ounces frozen cauliflower
- 2 tablespoons canola oil
- 1/2 large onion, sliced
- 2 cloves garlic, minced
- 2 tablespoons nonfat plain yogurt
- 1 tablespoon chopped fresh parsley (optional)
- 1 teaspoon garlic and herb seasoning blend (such as Mrs. Dash®), or to taste (optional)
- Bring water to a boil in a saucepan. Add cauliflower, reduce heat to medium-low, place a cover on saucepan, and cook cauliflower until tender, about 10 minutes; drain. Set cauliflower aside to cool for about 5 minutes; transfer to a blender.
- Heat oil in a skillet over medium-high heat. Cook and stir onion and garlic in hot oil until tender, 3 to 5 minutes. Set aside to cool for about 5 minutes; add to blender.
- Pour yogurt into blender with cauliflower and onion mixture; blend until smooth. Season with parsley and garlic and herb seasoning to serve.