Cauliflower mashed 'potatoes'

Dietician's Tip

This nonstarchy vegetable version of mashed potatoes is lower in calories and carbohydrates and a good source of vitamin C and folate.


1 head cauliflower
1 clove garlic
1 leek, white only, split in 4 pieces
1 tablespoon soft-tub margarine, nonhydrogenated
Pepper to taste


Break cauliflower into small pieces. In a large saucepan, steam cauliflower, garlic and leeks in water until completely tender, about 20 to 30 minutes.

Use a food processor to puree the vegetables until the texture resembles mashed potatoes. Process only a small portion at a time.

If you prefer a smoother texture, use a blender. Be sure to hold the blender lid on firmly with a dish towel. Add a little hot water if vegetables seem dry.

Stir in margarine and pepper to taste. Serve.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 67
Total carbohydrate: 9 g
Cholesterol: 8 mg
Dietary fiber: 2.5 g
Monounsaturated fat: 1 g
Protein: 2 g
Saturated fat: 1 g
Serving size: 1 cup
Sodium: 60 mg
Total fat: 3 g

DASH Eating Plan Servings

Fats and oils: 0.5
Vegetables: 2

Diabetes Meal Plan Choices

Fats: 0.5
Nonstarchy vegetables: 2

Mayo Clinic Healthy Weight Pyramid Servings

Fats: 0.5
Vegetables: 2

Last Updated Feb 18, 2015

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