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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