A classic American staple gets a nutrient-packed make over with cauliflower and cannellini beans! Full of nutrients and rich in protein and fiber, our Cauliflower Mashed Potatoes made with cannellini beans is one dish that will have you wanting more after one taste. Cannellini beans add creaminess to this side dish, as well as protein, fiber, and great taste.
Nutrient Booster: Cauliflower
Cauliflower adds many additional 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 of certain types of cancers (1), and consuming cruciferous vegetables, such as cauliflower, may help reduce the risks for these types of diseases. Delicious and disease preventing, adding cauliflower to dishes is sure win! So the next time you need a tasty side dish, look no further than this recipe. Bon apetite!
- 1 tablespoon olive oil
- 1 small onion, diced
- 6 cloves garlic, minced
- 1/2 cup low sodium vegetable broth
- 1 head cauliflower, chopped
- 1 (29 ounce) can cannellini beans
- 1/4 teaspoon sea salt
- 1.4 teaspoon black pepper
In a medium saucepan over medium heat, add olive oil and onion and saute until translucent about 3-4 minutes. Add garlic, and saute for another 30-60 seconds, add vegetable broth and heat until warm. Set aside.
To steam cauliflower, fill a large pot with a few inches of water and place a steamer basket on top, with chopped cauliflower, cover for 8-10 minutes until cauliflower is fork tender. Set aside.
In a food processor, add half of the vegetable broth mixture and cannellini beans, puree until smooth. Remove from the food processor and set aside in a large bowl. Add cooked cauliflower to food processor and remaining half of the vegetable broth mixture, puree until smooth.
Add the cauliflower mixture to the bowl of cannellini puree and stir well until combined. Season with salt and pepper, if desired.
Serving size: 1 cup, Calories: 100 calories, Fat: 2.5 grams, Saturated fat: 0 grams, Carbohydrates: 20 grams, Sugar: 1.5 grams, Sodium: 90 milligrams, Fiber: 5 grams, Protein: 5 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