A classic American staple is lightened up with our Cauliflower Mashed Potatoes! Full of nutrients, low in calories, and rich in fiber, this dish is one that will have you wanting more. Cauliflower has many health benefits, as it’s teeming with vitamins and minerals, but scientifically speaking, cauliflower has been found to have antioxidant properties, which may help prevent some diseases and reduce oxidative stress. Studies have found that oxidative stress may cause susceptibility for non-Hodgkin lymphoma, which is a cancer that attacks the immune system (1), and consuming foods such as cauliflower may help reduce the risks for these types of diseases. So the next time you need a tasty side dish, look no further than this recipe. As wonderful as these potatoes are alone, they are even more fabulous when served over our Grilled Portabella Mushrooms. Bon apetite!
Cauliflower Mashed Potatoes
- 1 tablespoon olive oil
- 1 small onion, diced
- 6 cloves garlic, minced
- ½ cup low sodium vegetable broth
- 1 large head cauliflower, chopped
- 1 - 29 ounce can cannellini beans, (preferably a BPA-free can)
- ¼ teaspoon sea salt, if desired
- ¼ teaspoon black pepper, if desired
- In a medium saucepan over medium heat, add olive oil and onion and saute until translucent.
- Add garlic, saute for 30-60 seconds, and add vegetable broth and heat until warm. Set aside.
- Fill a large pot a little less than ¾ full. Add cauliflower and cook until tender or for 8-10 minutes. (Cauliflower could be steamed--see note).
- In a food processor, add half of the vegetable broth mixture and cannellini beans, and puree until smooth. Once it's smooth, remove from the food processor and place into a separate bowl.
- In the food processor, add the cooked cauliflower and the other half of the vegetable broth mixture, and continue to puree until smooth.
- Add the cauliflower mixture to the bowl with the bean mixture and stir well until combined. Season with salt and pepper, if desired.
*Mash in some fresh or dried sage, or parsley for an aromatic flavor.
*Steam Cauliflower: Fill a large pot with a few inches of water and place a steamer basket on top, then cover for 8-10 minutes until cauliflower is fork tender.
*1/4 teaspoon of sea salt is included in the nutritional information.
*If using a small cauliflower use 1 -15 ounce can of cannellini beans (preferably BPAfree)
Serving size: 1 cup Calories: 124 calories, Fat: 3 grams, Saturated fat: 0 grams, Carbohydrates: 20 grams, Sugar: 3 grams, Sodium: 145 milligrams, Fiber: 6 grams, Protein: 7 grams, Cholesterol: 0 milligrams
(1) Ambrosone CB, Tang L. Cruciferous vegetable intake and cancer prevention: role of nutrigenetics.
Cancer Prev Res (Phila Pa). 2009 Apr;2(4):298-300. 2009. http://www.ncbi.nlm.nih.gov/pubmed/16762953