Cauliflower And Cannellini Bean Mash Recipes

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GARLIC WHITE BEAN MASH IN A FLASH



Garlic White Bean Mash In A Flash image

Sometimes you've just gotta have mash but you simply don't have the energy (or time) to peel, cut, boil and mash potatoes. On such occasions, this Garlic White Bean Mash In A Flash is simply fabulous to satisfy your craving - suitably named because it requires such little effort to make. I made this as a side for my Healthy Parmesan Garlic Crumbed Fish to make a complete meal in 15 minutes. This recipe is also great to use as a topping for bruschetta.

Provided by Nagi | RecipeTin

Categories     Sides

Time 4m

Number Of Ingredients 6

1 tbsp extra virgin olive oil
1 garlic clove (, minced)
1 can cannellini beans ((15oz / 420g can), drained)
1/3 cup vegetable stock
1/2 lemon zest ((optional))
Salt and pepper to taste

Steps:

  • Heat oil in pan over medium high, add garlic and sauté until fragrant.
  • Add beans, stock and lemon zest.
  • Simmer for 2 minutes, then use a fork or potato masher to mash.
  • Season to taste with salt and pepper.

Nutrition Facts : ServingSize 262 g, Calories 269 kcal, Carbohydrate 32.5 g, Protein 15.8 g, Fat 7.2 g, SaturatedFat 1.1 g, Sodium 127 mg, Fiber 10.7 g

MOROCCAN-STYLE CAULIFLOWER STEW WITH CANNELLINI BEANS



Moroccan-Style Cauliflower Stew with Cannellini Beans image

Rich in fiber and warming Moroccan spices, this flavorful stew makes a hearty meal when combined with a baked potato, cooked grains or a fresh side salad.

Provided by Julie Morris

Categories     Dinner, Lunch

Time 1h20m

Yield 6

Number Of Ingredients 13

2 tbsp olive oil + additional for drizzling
1 large carrot, halved lengthwise and thinly sliced
1 yellow onion, diced
6 large cloves garlic, minced
1 tsp sea salt, or to taste
1 tsp each ground cumin, turmeric and cinnamon
8 large Roma tomatoes, diced (about 5 cups)
1 head cauliflower, trimmed and chopped into 1-inch florets (about 6 cups)
4 cups low-sodium vegetable broth
1/3 cup unsweetened raisins
1 1/2 cups cooked cannellini beans (or 1 15-oz BPA-free can, drained and rinsed)
20 pitted green olives, thinly sliced
6 tbsp finely chopped fresh cilantro, for serving

Steps:

  • 1. In a large heavy-bottomed pan on medium, heat oil. Add carrot and onion and cook for 3 minutes, stirring occasionally. Add garlic, salt, cumin, turmeric and cinnamon and cook for 30 seconds, stirring constantly. Add tomatoes and cauliflower and cook for 3 minutes more, stirring often. 2. Add broth and raisins; increase heat to high to bring to a boil. Cover and reduce heat to medium-low; simmer for 40 minutes. 3. Stir in beans and olives and cook, covered, for 10 minutes more. Divide among plates and top each serving with 1 tbsp cilantro and drizzle with additional oil.

Nutrition Facts : Calories 242 calories

WHITE BEAN, PARSLEY & GARLIC MASH



White bean, parsley & garlic mash image

Canned beans and chickpeas are perfect for mashing when you need a speedy side dish

Provided by Good Food team

Categories     Dinner, Side dish, Supper

Time 15m

Number Of Ingredients 6

2 tbsp olive oil
1 shallot or 1⁄2 a small onion, finely chopped
2 garlic cloves , chopped
2 x 400g cans cannellini beans , drained
50ml stock or water
large handful flat-leaf parsley

Steps:

  • Heat the olive oil in a saucepan and tip in the shallots (or onion). Cook gently for 5 mins, then add the garlic cloves and cook for another 2 mins until soft.
  • Tip the cannellini beans into the pan and mash roughly, adding a little stock or water to loosen. Stir in the parsley with plenty of seasoning. Great with roast white fish, spicy chorizo and griddled scallops

HEALTHY BEAN CAULIFLOWER MASH



Healthy Bean Cauliflower Mash image

Satisfies that craving for comforting mashed potatoes... but without the carbs!

Provided by zetallgerman

Time 15m

Yield Serves 2

Number Of Ingredients 6

> 1 medium cauliflower
> 1 tin of large, white butter beans
> approx. 1 litre of hot vegetable / chicken stock
> 2 tbsp fresh chopped chives or parsley
> a grating of nutmeg
> salt & pepper (I used white pepper)

Steps:

  • Chop the cauliflower into small rough chunks (no need to cut fancy florets... we'll be blitzing them soon)
  • Either steam the cauliflower, or for added flavour boil until tender in the stock.
  • Drain and rinse the white beans.
  • Throw the beans into a food processor, followed by the cooked cauliflower, the fresh herbs, salt, pepper and nutmeg. Blend until smooth, adding a few tablespoons of the hot stock as needed.
  • Serve & Enjoy! (this is also a great way to "smuggle" some extra vegetables into the diet of fussy children)

CAULIFLOWER MASH



Cauliflower Mash image

Provided by Food Network Kitchen

Categories     side-dish

Time 25m

Number Of Ingredients 0

Steps:

  • Chop off the florets from 1 large head cauliflower and place them in a steamer basket set in a pot filled with 1 inch boiling water. Cover and steam until soft, about 20 minutes. Puree the cauliflower with 3 tablespoons butter, a pinch of nutmeg, and salt to taste. Fry sage leaves in a few tablespoons butter; pour over the mash.
  • Use a food processor or immersion blender to puree these veggies-they're too fibrous for a potato masher.

CAULIFLOWER AND CANNELLINI BEAN MASH



Cauliflower and Cannellini Bean Mash image

Creamy and filling, this dish of mashed cauliflower and white beans gets a boost from fresh rosemary and grated Parmesan.

Provided by Food Network Kitchen

Time 35m

Yield 4-6

Number Of Ingredients 7

1 head cauliflower (about 1 1/2 pounds), roughly chopped
One 15-ounce can cannellini beans with their liquid
1/3 cup milk
4 tablespoons unsalted butter
1 tablespoon minced fresh rosemary, plus a sprig, for serving
1/4 cup grated Parmesan, plus shaved Parmesan, for serving
Kosher salt and freshly ground black pepper

Steps:

  • Put the cauliflower, beans, milk, butter and rosemary in a large saucepan. Bring to a simmer, cover, reduce the heat to medium-low and cook until the cauliflower is fork tender, about 15 minutes. Uncover and continue cooking until the cauliflower is soft, but not mushy, about 10 minutes. Mash with a potato masher, then stir in the grated Parmesan. Season with 1 teaspoon salt and a couple turns of pepper. Serve sprinkled with the shaved Parmesan and topped with a fresh rosemary sprig.

CAULIFLOWER AND CANNELLINI BEAN MASH RECIPE



Cauliflower and Cannellini Bean Mash Recipe image

Provided by dette

Number Of Ingredients 8

1 head of cauliflower (about 1 1/2 pounds)
1-15 oz can cannellini beans
1/3 c. milk
4 Tablespoon unsalted butter
1 Tablespoon minced fresh rosemary
1/4 c. grated parmesan
1 teaspoon kosher salt
freshly ground black pepepr

Steps:

  • Roughly chop the cauliflower and put in a large lidded saucepan along with one 15-ounce can cannellini beans with their liquid, 1/3 c. milk, 4 tablespoons (1/2 stick) unsalted butter, and 1 tablespoon minced fresh rosemary. Bring to a simmer, cover, reduce the heat to medium-low and cook until the cauliflower is fork tender, about 15 minutes. Uncover and continue cooking until the cauliflower is soft, about 10 minutes. Mash with a potato masher, then stir in 1/4 c. grated Parmesan. Season with 1 teaspoon kosher salt and freshly ground black pepper to taste. Serve with shaved Parmesan over the top.

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