Cauliflower mashed potatoes - Mayo Clinic

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Cauliflower mashed potatoes

Print Products and services By Mayo Clinic Staff

Dietitian s tip

Cauliflower is a good source of vitamin C and folate. To make this plant based, leave out butter.

Number of servings

Serves 4 Low SodiumLow FatHealthy carb

Ingredients

1 head cauliflower 1 clove garlic 1 leek, white only, cut in 4 pieces 1 teaspoon butter 2 teaspoons olive oil 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 butter and olive oil. Add pepper to taste. Serve.

Nutritional analysis per serving

Serving size 1 cup

Total carbohydrate 11 gDietary fiber 3 gSodium 55 mgSaturated fat 1 gTotal fat 4 gTrans fat TraceCholesterol 3 mgProtein 3 gMonounsaturated fat 2 gCalories 79Total sugars 4 gAdded sugars 0 gPotassium 473 mg

Mayo Clinic Healthy Weight Pyramid Servings

Fats 0.5 Vegetables 2

Diabetes Meal Plan Choices

Fats 3 Nonstarchy vegetables 2

DASH Eating Plan Servings

Fats and oils 3 Vegetables 2 DASH diet: Recommended servings Sample DASH menus This recipe is one of 400 recipes collected in the "Fix-It and Enjoy-It! Healthy Cookbook" published by Good Books. ShareTweet July 27, 2022

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