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Bowl of mashed potatoes with a pat of butter on top. Text overlay: Healthy Colcannon (Irish mashed potatoes with kale).

Healthy Colcannon (Irish Mashed Potatoes)

This version of Irish mashed potatoes, or colcannon, is much healthier than the traditional, but just as tasty!

Course Side Dish
Cuisine Irish
Diet GlutenFreeDiet, LowFatDiet, LowSaltDiet, VegetarianDiet
Prep Time 20 minutes
Cook Time 30 minutes
Servings 6
Calories 207 kcal
Author Laura Yautz

Ingredients

  • 1 head Garlic
  • 2 Leeks, green and white separated (or 1 large onion)
  • 2 Tbsp Oil, separated
  • 2 lbs Russet Potatoes
  • 4 oz Nonfat Plain Greek Yogurt
  • 4 oz Kale, stems removed and chopped small (or Savoy cabbage)
  • ½ cup Milk of choice
  • Chives, for garnish
  • Salt and pepper to taste
  • Butter for serving (optional)

Instructions

  1. Preheat oven to 400°F.
  2. To prepare the garlic: Slice the top of the whole head of garlic off, making sure to slice through each clove. Place on a sheet of aluminum foil, and drizzle with oil (about 1 Tbsp). Wrap the foil around the head and place on a baking sheet.
  3. To prepare the leeks: Slice the white of each leek in half, lengthwise. Rinse under cold water to remove any debris, and place on a large sheet of foil. Drizzle with about 1 Tbsp of oil, and wrap the foil around the leeks. Place on a baking sheet with the garlic.
  4. Bake the leeks and garlic for 30 minutes.
  5. Remove the leeks and garlic from the oven, and unwrap the foil to allow them to cool enough to handle.
  6. Move the leeks and garlic to a cutting board (pop the garlic cloves out of their paper husk by gently squeezing from the bottom of the head), and mince the garlic and leeks together until you get a rough paste. Alternatively, pulse in a food processor. Set aside.
    Chopped roasted leeks and garlic
  7. Finely mince half of one of the leek greens, and set aside. (If you’re using onions instead of leeks, either use ¼ cup of chopped green onions, or just omit this step.)
  8. While the garlic and leeks roast, roughly peel the potatoes, and cut into small cubes, about 1in x 1in.
  9. Put the potatoes in a pot that comfortably holds them, and cover with water.
  10. Bring the pot to a boil. Continue to boil until the potatoes are tender; about 15-25 minutes depending on the size of the potato pieces.

  11. In the last 5 minutes of cooking, add a steamer pot to the top of the pot of potatoes, and add chopped kale. Steam until the kale is wilted and bright green. Remove the steamer pot.

    (If you don't have a steamer pot that sits on top of another pot, you can steam in a separate pot with a basket, or sauté the kale in a few teaspoons of oil for a few minutes.)

  12. Drain the potatoes, and add the yogurt to the pot.

  13. Mash until the potatoes are the consistency you like. Add milk as needed to thin the potatoes.

  14. Add the kale, garlic/leek mash, and minced leek greens. Stir to combine.
  15. Taste, and add salt and pepper to taste.
  16. Transfer to a large serving bowl.
  17. Serve with chopped chives and butter (if desired)