• Serves
  • 67

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 cauliflower1 clove garlic 1 leek, white only, split in 4 pieces1 tablespoon soft-tub margarine, nonhydrogenatedPepper 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

  • Calories 67
  • Cholesterol 8 mg
  • Monounsaturated fat 1 g
  • Saturated fat 1 g
  • Sodium 60 mg
  • Total carbohydrate 9 g
  • Dietary fiber 2.5 g
  • Protein 2 g
  • Serving size 1 cup
  • Total fat 3 g
  • Fats and oils 0.5
  • Vegetables 2
  • Fats 0.5
  • Nonstarchy vegetables 2
Last Updated: 02-18-2015
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