Heart-Healthy Creamy Mashed Vegetables
Indulge in the wholesome goodness of **Heart-Healthy Creamy Mashed Vegetables**, the perfect side or main dish for healthy living without sacrificing flavor. This guilt-free recipe marries the natural sweetness of carrots and parsnips with the creamy texture of cauliflower, accented by the subtle earthiness of leeks. Simmered to perfection in low-sodium vegetable broth and blended with olive oil, garlic powder, and a splash of zesty lemon juice, every bite is bursting with rich and comforting flavors. Quick to prepare in just 40 minutes, it’s an excellent choice for busy weeknights or family dinners. Garnished with fresh parsley, this colorful dish is packed with vitamins, fiber, and heart-friendly ingredients, making it a delicious way to nourish your body. Whether served warm alongside a lean protein or as a veggie-forward main course, this recipe is a must-try for anyone seeking healthy, plant-based comfort food options.
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Recipe Information
Ingredients
- 1 head Cauliflower
- 2 medium Carrots
- 2 medium Parsnips
- 1 medium Leeks
- 0.5 cup Low-sodium vegetable broth
- 1 tablespoon Olive oil
- 1 teaspoon Garlic powder
- 0.5 teaspoon Ground black pepper
- 2 tablespoons Chopped fresh parsley
- 1 tablespoon Lemon juice
Instructions
Wash and chop the cauliflower into florets and slice the carrots and parsnips into even-sized pieces.
Slice the leek in half lengthwise, rinse under water to remove any dirt, then chop it finely.
In a large pot, add the chopped vegetables: cauliflower, carrots, parsnips, and leeks.
Pour in the low-sodium vegetable broth and bring the pot to a boil over medium-high heat.
Once boiling, reduce the heat to low and cover the pot with a lid. Let the vegetables simmer for about 20 minutes or until they are tender when pierced with a fork.
Drain the cooked vegetables and return them to the pot.
Add the olive oil, garlic powder, ground black pepper, and lemon juice to the vegetables.
Using an immersion blender or potato masher, mash the vegetables until they are smooth and creamy. For a chunkier texture, mash less.
Taste and adjust seasoning if necessary.
Transfer the mashed vegetables to a serving dish and garnish with chopped fresh parsley.
Serve warm as a side dish or a comforting main dish.
Nutrition Facts
Calories |
630 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.9 g | 29% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 4 mg | 1% | |
| Sodium | 1395 mg | 61% | |
| Total Carbohydrate | 100.8 g | 37% | |
| Dietary Fiber | 27.0 g | 96% | |
| Total Sugars | 33.5 g | ||
| Protein | 18.7 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 382 mg | 29% | |
| Iron | 8.4 mg | 47% | |
| Potassium | 3603 mg | 77% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
