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Mashed Cauliflower & White Beans

Healthy Recipes · Healthy Sides

Mashed Cauliflower & White Beans

Serves 6 · About 30 minutes

A creamy mash of cauliflower and white beans with garlic and olive oil—comforting without relying on heavy cream.

Blood Pressure FriendlyBlood Sugar FriendlyHeart Healthy
Prep10 min
Cook20 min
Yield6 servings
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Plant-ForwardBuilt around plant foods and everyday ingredients.
Whole-Food FocusDesigned to make nutrient-dense choices easier.
Flavor FirstHerbs, spices and aromatics bring satisfying flavor.
Everyday WellnessA practical recipe for a balanced eating pattern.

Ingredients

  • 1 large head cauliflower, cut into florets
  • 1 can (15 oz) no-salt-added cannellini beans, rinsed and drained
  • 3 garlic cloves
  • 1 tablespoon extra-virgin olive oil
  • ¼ cup unsweetened plain plant milk, plus more as needed
  • 2 tablespoons nutritional yeast, optional
  • ½ teaspoon black pepper
  • ¼ teaspoon fine sea salt, or to taste
  • 1 tablespoon fresh lemon juice
  • 2 tablespoons chopped chives or parsley

Directions

  1. Steam the cauliflower and garlic together for 12–15 minutes, until very tender.
  2. Warm the cannellini beans briefly in a small saucepan or microwave.
  3. Add cauliflower, garlic, beans, olive oil, plant milk, nutritional yeast, pepper, salt and lemon juice to a food processor. Blend until creamy, adding a splash more plant milk if needed.
  4. Taste, adjust seasoning and garnish with chives or parsley.

Pairs Well With

Good companions for serving this recipe:

Women First Morgantown • Find this recipe online: https://www.womenfirstmorgantown.com/mashed-cauliflower-white-beans.html

A friendly note: These recipes are offered for general wellness inspiration. Individual nutrition needs and food restrictions vary; ask your healthcare professional for personalized guidance.