Healthy Cauliflower and Cannellini Bean Mash

Healthy Cauliflower and Cannellini Bean Mash


I love mashed potatoes, but all those carbs just don’t fit in with my diet.  This is a  healthy alternative to traditional mashed potatoes that will satisfy your cravings. The combination of cauliflower and cannellini beans creates a thick and creamy texture, and as an added bonus, the beans pack an awesome protein punch.


  • 1 Tablespoon Olive Oil
  • 2 cloves Garlic, Sliced
  • 1 head Cauliflower, Roughly Chopped
  • 3 cups Cannellini Beans, Cooked
  • ½ cups Vegetable Broth
  • 2 Tablespoons Fresh Parsley Or Chives, Sliced
  • Salt And Pepper, to taste


Heat olive oil in a small frying pan over medium heat. Add sliced garlic and cook until slightly browned.

Meanwhile, place 1-2 inches of water in a large pot and bring to a simmer over medium-high heat.

Place the cauliflower in a steam basket and then add it to the large pot. Cover the pot and steam the cauliflower until fork tender (about 10 minutes). Remove the cauliflower from the heat and set aside.

In a food processor, combine the garlic-infused olive oil, cauliflower, cannellini beans, vegetable broth, and parsley, and puree until smooth. Scrape down the sides as needed, and season with salt and pepper.

Serve warm and enjoy!

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