Cauliflower Parsnip Puree with Fresh Pea and Feta Garnish

 Cauliflower Parsnip Puree 3Cauliflower Parsnip Puree with Fresh Pea and Feta Garnish

Serves 4


4 medium parsnips, peeled and chopped into chunks
1 small cauliflower, cut into florets
1 tablespoon low fat milk
1 tablespoon plain fat free Greek  yogurt
1 teaspoon salt
1/4 teaspoon black pepper
1 clove garlic, minced
1/4 teaspoon dried thyme
1/4 teaspoon dried rosemary
Fresh or frozen green peas, steamed, for garnish (optional)
Low fat Feta cheese, cut into cubes, for garnish (optional)

Instructions: (bold)

  1. Pre-steamed parsnips

    Pre-steamed parsnips

    Steam parsnips for 15 minutes or until soft when pierced with a fork.

  2. Steam cauliflower for about 10 minutes or until soft when pierced with a fork.
  3. Post-steamed parsnips

    Post-steamed parsnips

    Put parsnip, cauliflower, milk, Greek yogurt, salt, pepper, minced garlic, thyme and rosemary in food processor and process until smooth.

  4. Post-steamed cauliflower

    Post-steamed cauliflower

    Place peas and Feta cheese on top of the puree for garnish.

  5. Add fresh ground pepper and serve.

Serving Size: 1/2 cup

Nutrition Facts:
Calories: 90
Total Fat:  0.5 gm
Saturated Fat: 0 gm
Monounsaturated Fat: 0  gm
Polyunsaturated Fat: 0 gm
Cholesterol: 0 mg
Protein: 3 gm
Carbohydrate: 20 gm
Dietary Fiber : 4 gm
Sodium: 600 mg*

* lower sodium content by using no salt added tomato sauce or lower sodium homemade sauce

Bonnie R. Giller, MS, RD, CDN, CDE  • BRG Dietetics & Nutrition, P.C. • (516) 486-4569

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