By Mayo Clinic Staff

Dietitian's tip:

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

Number of servings

Serves 4
  1. Low Sodium
  2. Low Fat
  3. Healthy carb


    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.

Nutritional analysis per serving

Serving size: 1 cup

  • Total carbohydrate 9 g
  • Dietary fiber 2.5 g
  • Sodium 60 mg
  • Saturated fat 1 g
  • Total fat 3 g
  • Trans fat 0 g
  • Cholesterol 8 mg
  • Protein 2 g
  • Monounsaturated fat 1 g
  • Calories 67
  • Added sugars 3 g

This recipe is one of 400 recipes collected in the "Fix-It and Enjoy-It! Healthy Cookbook" published by Good Books.

Feb. 18, 2015