Cauliflower-Leek Puree

Vegetarian
Gluten Free
Health score
46%
Cauliflower-Leek Puree
20 min.
8
40kcal

Suggestions


Are you looking for a delicious and healthy side dish that will impress your guests without overwhelming your kitchen? Look no further than this vibrant Cauliflower-Leek Puree! This delightful puree is not only vegetarian and gluten-free, making it suitable for various dietary preferences, but it's also bursting with flavor and nutrients.

In just 20 minutes, you can create a creamy, smooth accompaniment that pairs beautifully with any main course. The combination of tender cauliflower and sweet, mild leeks provides a perfect base, enhanced by the subtle warmth of ground nutmeg and a fresh touch from chopped parsley. Each bite is a wonderful balance of comfort and sophistication.

This dish is low in calories, offering only 40 kcal per serving, making it a guilt-free option for those mindful of their caloric intake. Plus, the addition of plain yogurt adds creaminess without the heaviness of traditional cream, keeping it light and health-conscious. Whether you’re serving a fancy dinner or a casual weeknight meal, this Cauliflower-Leek Puree is sure to be a hit at the dinner table.

So grab your ingredients, and let’s get cooking! Your taste buds will thank you for this delightful, easy-to-make dish that elevates any meal.

Ingredients

  • lb cauliflower cut into florets
  • tablespoons parsley fresh chopped
  • 0.1 teaspoon ground nutmeg 
  •  leek 
  • 0.1 teaspoon pepper 
  • 0.3 cup yogurt plain
  • 0.3 teaspoon salt 

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan

Directions

  1. Remove root, tough outer leaves, and tops from leek, leaving 1 inch of dark leaves.
  2. Cut into quarters lengthwise. Thinly slice leek; rinse well, and drain.
  3. Cook leek and cauliflower florets in boiling water to cover in a large saucepan 10 minutes or until tender; drain. Return vegetables to saucepan, and toss in pan over high heat to remove any excess moisture.
  4. Remove from heat.
  5. Process vegetables with 1/4 cup yogurt, in 2 batches, in a food processor until smooth, stopping to scrape down sides as needed. Stir in chopped parsley and next 3 ingredients; transfer puree to a serving bowl.
  6. Serve immediately.

Nutrition Facts

Calories40kcal
Protein22.58%
Fat11.91%
Carbs65.51%

Properties

Glycemic Index
27.13
Glycemic Load
1.61
Inflammation Score
-5
Nutrition Score
9.7852174207244%

Flavonoids

Apigenin
2.19mg
Luteolin
0.11mg
Kaempferol
0.72mg
Myricetin
0.17mg
Quercetin
0.63mg

Nutrients percent of daily need

Calories:40.41kcal
2.02%
Fat:0.62g
0.95%
Saturated Fat:0.32g
2.01%
Carbohydrates:7.67g
2.56%
Net Carbohydrates:5.16g
1.87%
Sugar:2.97g
3.3%
Cholesterol:1mg
0.33%
Sodium:113.01mg
4.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.64g
5.29%
Vitamin C:57.36mg
69.53%
Vitamin K:39.27µg
37.4%
Folate:73.84µg
18.46%
Vitamin B6:0.24mg
11.9%
Manganese:0.24mg
11.81%
Potassium:377.03mg
10.77%
Fiber:2.52g
10.06%
Vitamin B5:0.81mg
8.06%
Phosphorus:61.76mg
6.18%
Vitamin A:277.48IU
5.55%
Magnesium:21.66mg
5.41%
Vitamin B2:0.08mg
4.9%
Vitamin B1:0.07mg
4.44%
Iron:0.78mg
4.34%
Calcium:42.4mg
4.24%
Vitamin B3:0.64mg
3.2%
Copper:0.06mg
3.03%
Zinc:0.38mg
2.51%
Selenium:0.96µg
1.38%
Vitamin E:0.21mg
1.37%
Source:My Recipes