westernEasyveganvegetariangluten freedairy free
Vegan Low-Ox Cauliflower Cannellini Mash
RATING
4.3/5(18)
TASTE SCORE
8/10
This creamy and flavorful Vegan Low-Ox Cauliflower Cannellini Mash is a fantastic main dish, perfect for those seeking a healthy and satisfying plant-based meal. It's an easy-to-make Western-inspired recipe that's both nutritious and delicious.
SERVINGS
1
INGREDIENTS
For 1 serving
NUTRITION · PER SERVING
216
216
CALORIES · 1 KATORI
Protein13g · 24%
Carbs29g · 54%
Fat6g · 25%
Fiber12g
Sodium51mg
Potassium905mg
Phosphorus215mg
INSTRUCTIONS
1 step. 15 minutes total.
1 STEPS
- 1
Step 1
- a.Place the steamed cauliflower and cooked cannellini beans into a large mixing bowl.
- b.Drizzle with olive oil and sprinkle the garlic powder evenly over the mixture.
- c.Use a potato masher or immersion blender to process the ingredients until a smooth, creamy consistency is reached.
TIPUse an immersion blender for a silky, restaurant-style puree texture.
PRO TIPS
What to keep in mind.
3 tips from the recipe — small details that make a real difference to the final dish.
- 1Ensure the cauliflower is steamed until very tender to avoid lumps in the final mash.
- 2Rinse canned cannellini beans thoroughly under cold water to remove excess sodium.
- 3If the mash is too thick, add a tablespoon of warm water or unsweetened almond milk to reach your desired consistency.
RECIPE VARIATIONS
Adapt it for your goals.
HEALTH BENEFITS
Why this is on our healthy list.
fiber
High Fiber Content
Supports digestive health and blood sugar stability through beans and cauliflower.
heart
Heart-Healthy Fats
Olive oil provides monounsaturated fats that support cardiovascular wellness.
protein
Plant-Based Protein
Cannellini beans offer a clean source of vegan protein for muscle maintenance.
QUESTIONS?
Frequently asked questions
Yes, this dish is a nutrient-dense, low-oxalate alternative to traditional mashed potatoes, providing plant-based protein and healthy fats.
PAIRS WELL WITH