Mashed White Beans and Cauliflower with Leeks

Mashed potatoes are the foundation of the Thanksgiving meal but they’re nutritionally lacking so, for my The Biggest Loser Thanksgiving menu, I decided to makeover mash. By using steamed cauliflower and white beans, I crafted a vegan take on mashed potatoes that has fewer calories, fat, and more fiber than the original. The key to the flavor here is the leeks and the chives so don’t skimp on either and know that the longer you cook the leeks, the deeper, more caramelized the flavor will be.

Mashed White Beans and Cauliflower with Leeks Recipe

A typical serving of creamy mashed potatoes has about 360 calories and about 18 grams of fat, but a portion size of this version has 100 calories and 1 gram of fat.

  • Makes: 18 (1/3 cup) servings (makes 6 1/2 cups)
  • Total Time: 20 mins
  • Hands-On Time: 5 mins


  • 1 tablespoon olive oil
  • 2 medium fresh leeks, ends trimmed
  • 1 teaspoon kosher salt
  • 8 ounces cauliflower florets
  • 6 cups cooked white beans
  • 1 1/2 cups fat-free low-sodium vegetable broth or chicken broth
  • 3 tablespoons finely sliced fresh chives


Heat oil in a large frying pan over medium-high heat. Meanwhile, halve leeks lengthwise then cut crosswise into thin, 1/4-inch half moon shapes. When oil shimmers, add leeks, season with kosher salt and freshly ground black pepper, and cook until softened, about 5 minutes. Add 2 tablespoons of water to the pan and using a spatula scrape up the golden bits. Cook for another 1 to 2 minutes and set aside.

Meanwhile, place an inch of water in a medium saucepan and bring to a simmer over medium-high heat. Place cauliflower in a steam basket and nest in pot. Cover and steam until fork tender, about 5 minutes. Remove and set aside to cool slightly.

Combine leeks, cauliflower, and beans in a food processor and puree until smooth. Add broth and chives and puree until smooth, scraping down sides as needed. Serve warm or room temperature.

Can be made up to 5 days ahead. Store refrigerated in an airtight container and reheat before serving.

Nutritional Information (per serving):

  • Calories 100
  • Fat calories 10
  • Total fat grams 1
  • Sat fat grams 0
  • Cholesterol mg 0
  • Sodium mg 180
  • Total carbohydrates g 17
  • Fiber g 4
  • Sugars g 1
  • Protein g 6
  • Vitamin A IUs % 4
  • Vitamin C % 10
  • Calcium % 6
  • Iron % 15
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