Creamy Cauliflower Pinto Mashed Potatoes

Creamy Cauliflower Pinto Mashed Potatoes | Food & Nutrition Magazine | Volume 10, Issue 3
Photography by David Raine | Food styling by Breana Moeller | Prop styling by Michelle Wilkinson

With minimal effort, pinto beans and cauliflower come together to add extra nutrition to mashed potatoes.

SERVING SIZE: 1 cup (254 grams)
PREP TIME: 5 minutes
COOKING TIME: 15 minutes


  • ¾ cup (155 milliliters) vegetable broth, divided
  • ¼ cup onion, diced
  • 1 15.5-ounce can pinto beans, drained and rinsed
  • 2 cups white potato, chopped into small cubes
  • 2 cups fresh or frozen cauliflower florets, chopped
  • ¼ teaspoon salt
  • 1 teaspoon garlic powder
  • ¼ teaspoon ground black pepper
  • 3 fresh basil leaves, chopped (optional for garnish)


  1. In a small pot over medium heat, warm ¼ cup vegetable broth. Add onions and beans and stir. Cook for 5 minutes, stirring occasionally until most of the vegetable broth has evaporated.
  2. Meanwhile, place potatoes and cauliflower in a large microwave-safe bowl and mix in the remaining ½ cup vegetable broth. Cover and microwave on high for 5 minutes. Let sit covered for 1 minute. Potato and cauliflower should be fork tender. Microwave for another 1 to 2 minutes, if necessary.
  3. Combine potato, cauliflower, beans and onion in a tall blender or food processor. Blend in batches, if necessary. Add salt, garlic powder and pepper, then blend to a smooth consistency. If needed, add an extra 1 to 2 tablespoons water or vegetable broth to achieve desired consistency. When serving, top with chopped basil, if desired.

NUTRITION PER SERVING: 215 calories, 1g total fat, 0g saturated fat, 0mg cholesterol, 494mg sodium, 44g carbohydrate, 3g fiber, 3g sugar, 10g protein, 759mg potassium, 162mg phosphorus

Anna Tseng on FacebookAnna Tseng on InstagramAnna Tseng on PinterestAnna Tseng on Twitter
Anna Tseng
Anna Tseng, MPH, RDN, LDN is a plant-based dietitian and founder of PlantNourished. She’s passionate about helping busy individuals and families make a smooth transition to plant-based eating and loves spending time in the kitchen creating easy, flavorful and nutrient-packed plant-based recipes! Find her at and on Instagram.