Heart-Healthy Creamy Mashed Vegetables

Elevate your dinner table with this "Heart-Healthy Creamy Mashed Vegetables" recipe—a wholesome, nutrient-packed twist on traditional mashed sides. Featuring a vibrant blend of cauliflower, carrots, parsnips, and leeks, these mashed vegetables are simmered with low-sodium vegetable broth for maximum flavor and a velvety texture. A splash of lemon juice, a touch of garlic powder, and a drizzle of heart-healthy olive oil bring a zesty, creamy richness without the need for heavy dairy. Perfectly seasoned and garnished with fresh parsley, this dish is gluten-free, low in sodium, and brimming with natural goodness. Whether served as a side dish or a light, comforting main, it’s the ideal choice for a nutritious, guilt-free meal. Ready in just under 40 minutes, it’s as quick as it is satisfying, making it a must-try for busy weeknights or special occasions!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

Wash and chop the cauliflower into florets and slice the carrots and parsnips into even-sized pieces.

Step 2

Slice the leek in half lengthwise, rinse under water to remove any dirt, then chop it finely.

Step 3

In a large pot, add the chopped vegetables: cauliflower, carrots, parsnips, and leeks.

Step 4

Pour in the low-sodium vegetable broth and bring the pot to a boil over medium-high heat.

Step 5

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.

Step 6

Drain the cooked vegetables and return them to the pot.

Step 7

Add the olive oil, garlic powder, ground black pepper, and lemon juice to the vegetables.

Step 8

Using an immersion blender or potato masher, mash the vegetables until they are smooth and creamy. For a chunkier texture, mash less.

Step 9

Taste and adjust seasoning if necessary.

Step 10

Transfer the mashed vegetables to a serving dish and garnish with chopped fresh parsley.

Step 11

Serve warm as a side dish or a comforting main dish.

Nutrition Facts

Serving size	(1224.0g)

Amount per serving	% Daily Value*
Calories	630.0

Total Fat 22.9g	0%
Saturated Fat 4.7g	0%
Polyunsaturated Fat 3.4g
Cholesterol 4.4mg	0%
Sodium 1395.0mg	0%
Total Carbohydrate 100.8g	0%
Dietary Fiber 27.0g	0%
Total Sugars 33.5g
Protein 18.7g	0%

Vitamin D 0IU	0%
Calcium 381.9mg	0%
Iron 8.4mg	0%
Potassium 3602.6mg	0%

*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.

Source of Calories

Fat: 30.1%

Protein: 10.9%

Carbs: 58.9%