Mash Makeover

Is there anything cauliflower can’t do? We’ve revised the classic American side to create a healthy alternative to your traditional mashed potatoes. Our Cauliflower and Cannellini Bean Mash is a deliciously nutrient-dense vegan swap that will please any meat and potato lover. Easier to prepare than mashed potatoes and no peeling required, our mash is full-flavored and creamy in every single bite. The combination of cauliflower and cannellini beans creates a thick and smooth texture, similar to mashed potatoes, but is richer in protein and fiber. Our recipe is easy, immensely healthy and hits the spot when you are craving the comfort of mashed potatoes but want more nutrition than they offer. With a taste this good, you’ll never mock this mash!

Nutrient Booster: Cauliflower

Cauliflower is an extremely healthy vegetable that is teeming with vitamins and minerals. In fact, cauliflower contains some of almost every vitamin and mineral that the body needs. Cauliflower is a great source of antioxidants, which helps prevent many chronic diseases and reduces oxidative stress. Studies show that oxidative stress may cause certain types of cancers and may increase the risk of other illnesses, including heart disease. Substituting cauliflower for grains and legumes in many of your favorite recipes is a great way to eat more veggies and an easy way to boost your immune health. We love to use cauliflower as a replacement for rice, pizza crust, hummus, and especially mash!

Perfect Pairs

Our Cauliflower and Cannellini Bean Mash is a delicious and creamy side that pairs perfectly with almost any dish. Served alongside our Portabello Vegan Steak Dinner, this mash is a terrific compliment for a nutritious plant-based dinner when you crave the comfort of a meat and potato kind of meal. “Mock mashed potatoes” are a great alternative to the traditional holiday staple when you are looking for a boost of nutrition without sacrificing the taste you love.

Looking for more ways to include cauliflower in your daily diet? Check out our Potato and Cauliflower Latkes and our Cauliflower Matzo Ball Soup recipes.

Mashed Cauliflower

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 10 servings


  • 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, drained and rinsed
  • 1/4 teaspoon sea salt
  • 1.4 teaspoon black pepper


  1. 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.

  2. 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.

  3. 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.

  4. Add the cauliflower mixture to the bowl of cannellini puree and stir well until combined. Season with salt and pepper, if desired.

Recipe Notes

Nutrient Analysis:
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

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