Table of Contents
Discover the ultimate comfort food recipe that is not only healthy but also packed with flavor. This cauliflower mash features mushrooms, white beans, and a small amount of cornmeal. A unique flavor combination that packs in plenty of nutrition. You won’t believe how easy this dish is to make!
This creamy cauliflower mash is a delicious alternative to traditional grits or to mashed potatoes. Serve it with spicy shrimp as a healthy twist on shrimp and grits, or as a side dish for fish or meat.
Ingredients, tips and substitutions
- Cauliflower: a cruciferous vegetable naturally high in fiber and B-vitamins, it provides antioxidants and phytonutrients that can protect against cancer. It also contains fiber to enhance weight loss and digestion, choline that is essential for learning and memory, and many other important nutrients.
- Mushrooms: to add an earthy depth of flavor. Regular white button mushrooms are fine, as are cremini, portobellos, or shiitake.
- Garlic: the star of all things Mediterranean.
- Cannellini beans: a great source of soluble fiber and protein, they add extra creaminess to the mash. You could use any other white bean: Great Northern, white kidney beans, navy beans, lima beans. Using canned beans makes this recipe a breeze.
- Milk and vegetable broth: I like to use 2% organic grass-fed milk, but you can use your favorite, and even an unsweetened plant milk. For vegetable broth, I like the convenience of this dehydrated broth from Seitenbacher.
- Cornmeal: use a medium to fine cornmeal, preferably a whole grain one (that still contains the bran and germ) such as Bob Red Mill’s whole grain stone ground cornmeal. As an option, whole grain cream of wheat provides an excellent result as well; it just won’t be gluten-free any longer.
- Cheddar cheese: for a little gooey goodness. A sharp cheddar will provide maximum flavor here. You could use another melting cheese of your choice: Colby, Swiss, Gruyere, Fontina, Monterey Jack, Muenster, Provolone… or even a little Parmigiano Reggiano.
- Olive oil: just a bit is needed to sauté the vegetables. Extra virgin, of course.
How to make cauliflower mash
This recipe comes together in less than 30 minutes and requires just a few steps.
- First, you will sauté the cauliflower, mushrooms and garlic briefly in olive oil.
- Next, you will add the liquids (vegetable broth and milk). Bring to a boil, reduce and simmer a bit.
- Then, you will add the beans to let them warm up.
- Once that phase is done, you will puree the mixture with an immersion blender. You can also do this in batches in a food processor if you don’t have an immersion blender.
- Finally, you will add the cornmeal and let it cook while stirring.
- And lastly, you will add the cheese and season with salt and pepper to your taste.
Enjoy the creamy texture and savory flavor of this comforting dish! I guarantee you’ll love it!
Other delicious recipes you might like
Shrimp with Coconut Cauliflower Rice and Mango Salsa
Spicy cilantro and parsley green sauce (zhug)
Cannellini beans and tuna salad
Cauliflower Mash
Discover the ultimate comfort food recipe that is not only healthy but also packed with flavor. This cauliflower mash features mushrooms, white beans, and a small amount of cornmeal. A unique flavor combination that packs in plenty of nutrition. You won't believe how easy this dish is to make!
Servings: 8
Equipment
Ingredients
- 2 tbsp extra virgin olive oil
- 6 cups cauliflower (one medium head, cut into small florets)
- 4 oz mushrooms
- 3 cloves garlic
- 1 cup milk (2%)
- 3 cups vegetable broth
- 14 oz cannellini beans, canned drained and rinsed
- 1/2 cup cornmeal or whole grain cream of wheat
- 1/2 cup sharp cheddar cheese shredded
- 1 tsp kosher salt
Instructions
- Heat the olive oil in a Dutch oven or large stock pot over medium high.
- Add the cauliflower, mushrooms and garlic. Sauté for 2 minutes until the garlic is fragrant.
- Add the milk and broth, stir well and bring to a boil. Reduce heat to low, cover and simmer 15 minutes.
- Add beans and continue simmering for 5 minutes until they are heated through.
- Remove from the heat. Using an immersion blender, puree with a few pulses. You can leave a few chunks if you like, or make it as smooth as you want.
- Return to a medium low heat, and add the cornmeal while stirring vigorously to avoid any clumps. Stir constantly for about 5 minutes while the cornmeal thickens.
- Turn off the heat. Stir in the shredded cheese. Season to taste with salt and pepper.
Notes
This will keep 4 to 5 days in your refrigerator in an airtight container.
You can also freeze any unused portion and keep a few months.
Nutrition
Nutrition Facts
Cauliflower Mash
Amount per Serving
Calories
198
% Daily Value*
Total Fat
7
g
11
%
Saturated Fat
2
g
13
%
Trans Fat
0.03
g
Cholesterol
9
mg
3
%
Sodium
377
mg
16
%
Total Carbohydrate
25
g
8
%
Dietary Fiber
5
g
21
%
Total Sugars
4
g
4
%
Protein
10
g
20
%
Vitamin A
101
IU
2
%
Vitamin C
37
mg
45
%
Vitamin D
0.1
µg
1
%
Calcium
141
mg
14
%
Iron
2
mg
11
%
Potassium
578
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
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Nutritious and delicious! Wonderful as is and even better with spicy shrimp on top as shown in the photo!