Vegan Cauliflower White Bean Mash

This flavor-packed mash is healthy, simple, and elegant. It’s creamy, dreamy, and entirely plant-based, perfect for any occasion!

or read on for step-by-step instructions with photos

Time to Spill the Beans: Dried or Canned?

Both dried and canned beans work great for this recipe, so how do you choose?

On one hand, canned beans can be very convenient. 

• Since they’re pre-cooked and ready to use, there’s no need to worry about soaking and cooking for hours. 

• They have a long shelf life, making it easy to grab a can from the pantry and make something quick anytime.

On the other hand, dried beans take some planning ahead. 

• They usually require an overnight soak and 1 ½ to 2 hours of cooking. 

• Aromatics can be added while they cook, imparting loads of flavor. 

• They’re also much more cost-effective since that bag of dried beans seems to last forever!

So, which beans did I use in this recipe? 

Dried because I like adding aromatics during cooking, and they’re also easier to puree while still hot. 

But if you want to make this recipe faster and easier, use canned beans, by all means. (Notes on how to use canned beans are in the substitutions section below.)

It essentially comes down to personal preference and time on hand. Either way, you can’t go wrong so read on to find out how to make this versatile and delicious vegan mash!

What you’ll need

Ingredients

• 1 cauliflower, cut into chunky florets

• 1 ½ cups dried navy beans (or three 15-ounce cans)

• ½ cup unsweetened plant-based milk such as oat

• 3 cloves garlic, peeled and left whole

• ¼ cup extra virgin olive oil

• 1 sprig thyme

• 1 sprig rosemary

• 2 bay leaves

• 1 lemon, juiced

• 1 bunch chives, chopped

• salt, to taste

Equipment

• Large, medium, and small pot

• Spatula & hand masher or whisk

• Knife & cutting board

• Strainer

• Food processor (see substitutions below if not available)

• Citrus juicer (or juice by hand)

• Any heat source

Makes: 8 portions (2 quarts/ 2 L)

Prep: 30 min + overnight soak for the beans 

Cook: 2 ½ hours

How to make it

Step 1

Cook the beans. 

Soak dried beans overnight with water. Beans can triple in size so cover with plenty of extra water. 

Strain beans into a medium-sized pot, then cover with fresh water. Add 1 clove of garlic, 1 sprig of thyme, 1 sprig of rosemary, and 2 bay leaves.

Place on high heat to bring to a boil, then turn down to a simmer. Cook until very soft and tender, about 1 ½ to 2 hours. 

Occasionally top up with additional water if it is no longer covering the beans.

Step 2

Cook the cauliflower. 

Meanwhile, cut cauliflower into chunky florets and place in a large pot. Add the plant-based milk and a good sprinkle of salt, cover, then bring to a boil over high heat. 

Turn down to low heat and gently steam to cook the cauliflower until very soft and falling apart.

Step 3

Confit the garlic.

Place the last 2 cloves of garlic in a small saucepan and cover them with extra virgin olive oil. Cook on low heat, flipping occasionally if not fully submerged. 

Cook until the garlic turns golden brown and becomes tender enough to easily smash with a fork (soft but not crispy), approximately 10 minutes. Then set aside.

Alternatively, roast the garlic. But I like to confit my garlic which is a common restaurant method that’s much easier and just as flavorful in my opinion.

Step 4

Let excess moisture evaporate from the cauliflower.

Once the cauliflower is fall-apart tender, uncover and stir occasionally until all of the liquid has evaporated. It should start mashing itself just from stirring.

Step 5

Mash the confit garlic into the cauliflower.

Once the excess liquid has evaporated, take the cauliflower off of the heat, add the confit garlic and oil, and mash it in with a hand masher or whisk. 

Set the mashed cauliflower aside until the beans have finished cooking.

Step 6

Strain beans and process until smooth.

Once the beans are very tender, remove the bay leaves, thyme, and rosemary stems, leaving the clove of garlic and any fallen herb leaves in with the beans. 

Then strain, place into the bowl of a food processor, and puree until smooth, stopping to scrape down the sides with a spatula once or twice.

Step 7

Mix beans with cauliflower and season.

Add the pureed beans to the mashed cauliflower and mix well. Add the chopped chives, and lemon juice, and season with salt to taste. 

Don’t be afraid to add more lemon to your liking as it really brightens up this mash.

Step 8

Reheat and serve.

Gently reheat the mash on low heat or in the microwave before serving.

My tips

• Use in place of mashed potatoes - use this cauliflower white bean mash in place of traditional mashed potatoes for a lighter, healthier, and vegan alternative.

• Serve with saucy veggies - top this mash with mushroom gravy, a tomato-based sauce, or roasted veggies with pesto.

• Serve with saucy meats - if you’re not vegan (like me), serve with braised meats such as brisket, short ribs, or lamb shanks. Anything with a delicious sauce or gravy works great.

• Cook the beans and cauliflower well - make sure to slightly overcook the beans and cauliflower until they’re really falling apart to get perfectly smooth results.

Substitutions

• Food processor - To make this recipe without a food processor, simply mash the beans with a hand masher or whisk once cooked and strained. Of course, you’ll end up with a chunkier texture, but it will still turn out delicious.

• Canned beans - You can use drained beans straight out of the can if you’re not fussy.

  Or, if you want to add extra flavor without the multi-hour cooking time, heat canned beans in their juices with the aromatics for a half hour or so, then strain. There’s no fear of overcooking since we’ll be mashing everything up anyway.

  Puree strained canned beans in the food processor until smooth as in step 6.

• Plant-based milk - I used oat milk because it doesn’t have any inherent sweetness. Almond milk, even when unsweetened, can bring a natural sweetness so I try to avoid that for savory applications.

  Any other unsweetened milk such as soy, cashew, or hemp would work well.

  Vegetable stock or even water could be substituted in a pinch. 

• Aromatics - Try adding onions, leeks, or sage. If you don’t have chives on hand, try green onions or parsley instead for a similar fresh flavor.

• Cauliflower and Beans - You can substitute pretty much any other type of bean depending on what color and flavor you’re looking for, but I would suggest butter or cannellini beans for a similar flavor to navy beans.

  Cauliflower can be substituted for potatoes of course, or try something different like parsnip or celery root.

Storage

• Stored in an airtight container this mash will last for up to one week in the fridge.

• It can be frozen in a zip-top bag for up to 3 months. 

• This mash works great as a make-ahead side dish. Simply reheat over low heat on the stovetop or in the microwave, stirring occasionally until heated through.

Dietary Notes: Gluten-free, Dairy-free, Egg-free, Vegan, Vegetarian, Low-Carb

That’s it, enjoy!

Even though I’m not vegan, I still like to incorporate plant-based meals or side dishes into my diet. 

I made this mash around the holidays and was kind of sick of eating potatoes with copious amounts of butter. This mash was still hearty, savory, and hit the spot, but wasn’t nearly as heavy. 

I served it with lots of roasted veggies and some braised brisket, but I could have easily enjoyed the dish without any meat. I hope you enjoy this delicious vegan mash as much as I did!

Summary

Cauliflower White Bean Mash with Confit Garlic and Chives Recipe

This velvety mash is both nutritious and plant-based. It's the perfect healthy and comforting side dish for any meal!

Makes: 8 portions (2 quarts / 2 liters)

Prep: 30 min + overnight soak for the beans 

Cook: 2 ½ hours

Ingredients

• 1 cauliflower, cut into chunky florets

• 1 ½ cups dried navy beans (or three 15-ounce cans)

• ½ cup unsweetened plant-based milk such as oat

• 3 cloves garlic, peeled and left whole

• ¼ cup extra virgin olive oil

• 1 sprig thyme

• 1 sprig rosemary

• 2 bay leaves

• 1 lemon, juiced

• 1 bunch chives, chopped

• salt, to taste

Instructions

1. Prepare beans. Soak overnight, then cook with garlic, thyme, rosemary, and bay leaves in simmering water for 1 ½ to 2 hours until tender. Top up with water as needed.

2. Cook cauliflower. Cook florets in a covered pot with plant-based milk and salt until very soft. Start on high heat, then turn down to low once boiling, to gently steam. 

3. Confit garlic. Gently cook garlic cloves in olive oil on low heat until golden and tender, about 10 minutes.

4. Evaporate excess moisture. Once soft, uncover and stir cauliflower until all liquid evaporates.

5. Mash in the garlic.  Remove cauliflower from heat, add confit garlic and oil, and mash.

6. Puree beans. Once tender, strain beans, remove herb stems and bay leaves, then process until smooth.

7. Combine and season. Mix pureed beans with mashed cauliflower, add chives, lemon juice, and salt. Taste to adjust with more salt and lemon juice.

8. Reheat and serve. Warm mash on the stove or microwave before serving.

Top Tips

• Use canned beans for a quicker option, heating with aromatics for added flavor.

• Top mash with mushroom gravy or saucy veggies to keep it vegan-friendly. If you’re not vegan, like me, pair with saucy meats like brisket or short ribs for a flavorful combo.

• Mash beans by hand if you don’t have a food processor for a chunkier texture.

Do you go for dried or canned beans in your recipes? Let me know in the comments below!

Enjoy!