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Recipe: Cauliflower mashed 'potatoes'

Medically reviewed on Feb 19, 2018

Serves 4

Dietitian Tip

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

Ingredients

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

Directions

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.

Nutritional Analysis (per serving)

Serving Size1 cup
Calories67
Carbohydrate9 g
Cholesterol8 mg
Fiber2.5 g
Protein2 g
Sodium60 mg
Monounsaturated Fat1 g
Saturated Fat1 g
Total Fat3 g

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