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

Serves 4


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
  • Monounsaturated fat: 1 g
  • Total fat: 3 g
  • Cholesterol: 8 mg
  • Protein: 2 g
  • Calories: 67
  • Fats and oils: 0.5
  • Vegetables: 2
  • Fats: 0.5
  • Nonstarchy vegetables: 2
Last Updated: 2015-02-18
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