Garlic Cauliflower and Parsnip Mash
A creamy and flavorful mash made from roasted cauliflower and parsnips, enhanced with garlic and butter. This dish is a comforting and healthy alternative to traditional mashed potatoes.
1 serving of garlic cauliflower and parsnip mash (A creamy and flavorful mash made from roasted cauliflower and parsnips, enhanced with garlic and butter. This dish is a comforting and healthy alternative to traditional mashed potatoes.) contains 180 Calories. The macronutrient breakdown is 59% carbs, 30% fat, and 11% protein. This is a good source of fiber (33% of your Daily Value), potassium (21% of your Daily Value), and vitamin b6 (37% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 10 minutes
- Cook Time
- 20 minutes
Ingredients
Garlic powder ½ tsp or 2g
Directions
- Preheat the oven to 400°F and line a baking sheet.
- Spread the chopped cauliflower and parsnips on the sheet. Drizzle with half of the melted butter, then season evenly with the garlic powder and salt.
- Roast until tender and lightly golden, about 20 minutes.
- Transfer the hot vegetables to a pot or large bowl and add the remaining butter.
- Mash with a potato masher or blend until smooth and creamy.
- Taste and adjust seasoning to preference, then serve warm.
Nutrition Facts
For 1 serving of garlic cauliflower and parsnip mash (318g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 180 | |
| Fats | 7g | 8% |
| Saturated fats | 4g | 20% |
| Trans fats | 0.2g | |
| Cholesterol | 15mg | 5% |
| Sodium | 365mg | 16% |
| Carbs | 29g | 10% |
| Net carbs | 20g | |
| Fiber | 9g | 33% |
| Sugar | 9g | |
| Protein | 5g | |
| Calcium | 84mg | 8% |
| Iron | 2mg | 19% |
| Potassium | 1009mg | 21% |
| Vitamin D | 0.1μg | 1% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 11μg | |
| Caffeine | 0mg | |
| Choline | 95mg | 17% |
| Copper | 0.2mg | 25% |
| Fluoride | 2μg | |
| Folate (B9) | 187μg | 47% |
| Lycopene | 0μg | |
| Magnesium | 61mg | 15% |
| Manganese | 1mg | 39% |
| Niacin | 2mg | 11% |
| Pantothenic acid | 2mg | 40% |
| Phosphorus | 167mg | 24% |
| Retinol | 48μg | |
| Riboflavin (B2) | 0.2mg | 15% |
| Selenium | 3μg | 6% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 16% |
| Vitamin A IU | 177IU | |
| Vitamin A | 49μg | 5% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.5mg | 37% |
| Vitamin C | 118mg | 131% |
| Vitamin D IU | 4IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0.1μg | |
| Vitamin E | 2mg | 12% |
| Vitamin K | 56μg | 46% |
| Zinc | 1mg | 11% |
| Sugars | ||
| Sugar | 9g | |
| Sucrose | 0g | |
| Glucose | 2g | |
| Fructose | 2g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 4g | 20% |
| Monounsaturated fats | 2g | |
| Polyunsaturated fats | 0.3g | |
| Trans fats | 0.2g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 0.2g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.3g | |
| Arginine | 0.2g | |
| Aspartic acid | 0.4g | |
| Cystine | 0g | |
| Glutamic acid | 1g | |
| Glycine | 0.2g | |
| Histidine | 0.1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.2g | |
| Leucine | 0.2g | |
| Lysine | 0.4g | |
| Methionine | 0g | |
| Phenylalanine | 0.1g | |
| Proline | 0.2g | |
| Serine | 0.2g | |
| Threonine | 0.2g | |
| Tryptophan | 0g | |
| Tyrosine | 0.1g | |
| Valine | 0.3g | |