Beth’s Delicious Cauliflower Mash –

A New & Delicious Way to eat Cauliflower
Did you know that Cauliflower is a complete protein! That is right, cauliflower is a vegetable that holds all the essential amino acids needed to be called a complete protein.  This recipe combined with white beans is an energy and strength building snack, main dish, or side dish.  No need for the cholesterol, saturated fat laden meat at your next meal.  Think outside the box, do your body good, and get your veggies in.  This is low fat, low calories, high fiber, complex carbohydrates, low sodium, and sugar, but with all the taste!!
  FULL Cauliflower Nutritional Facts Online Here!
 REMEMBER!  This is mashed cauliflower it isn’t suppose to taste just like potatoes.  This is a way to enjoy cauliflower.  If you do want it to taste more like mashed potatoes add 1 or two potatoes to the mix.  This is a great way to  sneak this veggie into the meal for your picky eaters in your family!

Serves            Prep Time                  Total Tim
4  (1Cup)          10 min.                  20-30 min.

2 Tablespoons olive oil
1/4 Cup Low Fat/Sodium Chicken Broth
2-3 cloves garlic, minced (personal taste)
1 Small onion, chopped (1/2 large)
1 Jar (16oz) White Northern Beans (or other white bean –  Butter Beans (1/2 amount)
Sea Salt – Pinch
Ground Pepper – (to taste)
1 TBS Greek Plain or Plain Organic Yogurt (optional Garnish)

Printable – Full Recipe (pdf)

Per serving (1 CUP) – without yogurt or potato
Calories: 253.25
Carbohydrates: 35.75g
Fat: 7.8g (all good fat – we need fat for many processes in the body and to burn fat!)
Protein: 13.42g
Dietary Fiber: 16g
Sugar: 3.3g
Omega 3 Fatty Acids – 1218 mg
Saturated Fat: 4.7g
Monounsaturated Fat: 20.1g
Cholesterol: 0mg
Potassium: 854.75mg
Sodium: 207.25mg (omit some salt and reduce even more – use some Mrs. Dash, your own low sodium broth, or other salt free spices to spice it up)

In a deep saucepan or pot add olive oil and heat on medium high.   Add onions and saute until opaque in color.   Add garlic and cook for 30 seconds stirring consistently.   Add cut up head of cauliflower to pot and saute for about 6-8 minutes. (OPTIONAL: You can add one small potato to mixture cut up into small pieces at this time if you wish not included in nutritional facts).  Add a pinch of salt (optional).  Add chicken broth to pot and cover to complete cooking and steaming of cauliflower about 5 minutes or until easy to mash with a fork.   Add white beans or other white bean and cook for 2-4 minutes.

With beaters or handheld blender mix combine and mash the beans and cauliflower, adding more broth or warm water if desired.

Serve warm with a TBS of Yogurt as a substitute for sour cream and pepper.  Enjoy.

You can add other items to this like scallions, red pepper, paprika, parsley if you wish 🙂  Have fun with it and experiment.   Make it flavorful and you will love it time and time again.



  1. I have made this recipe three times now 😉 One with using some greek yogurt, and another time without but added 2 potatoes to the mash for some flavor to be more like mashed potatoes. I even put chives in once.

    I loved all 3 recipes I have created and other people have too.

    I look forward to keeping this in my arsenal of great recipes.

    Has anyone else done this recipe?? let me know how it went and what you added.

Speak Your Mind