No Meat Zone Recipes: Cauliflower, Parsnip and Bean Mash

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Cauliflower, Parsnip and Bean Mash

  • 1/2 large head cauliflower, washed, trimmed, and cut in florets
  • 1 large parsnip, peeled and cut into french-fry sized wedges
  • 2 large garlic cloves, still in papery skins
  • 3/4 cup cooked white beans (Great Northern or navy)
  • 2-3 Tbsp. (30-45 ml.) extra virgin olive oil, divided
  • freshly ground pepper, if desired
  • 2-3 Tbsp. (30-45 ml.) gomashio, to taste

Preheat oven to 400 F (200 C). In a large rectangular pan (a lasagna pan works nicely for this), toss the cauliflower and parsnip with the olive oil (no need to add salt, as the mixture will be covered in gomashio later). Spread the mixture evenly in the pan, keeping it in a single layer as much as possible. Place the garlic cloves in the pan.

Bake uncovered for 30-40 minutes, until all the vegetables are very soft and are golden brown in spots. Remove from pan and allow to cool for about 10 minutes (enough to handle without burning your fingers).

Peel the garlic cloves and place the soft, roasted garlic in a food processor with the other vegetables and any oil that’s pooled in the pan (there may not be any; that’s fine) along with the beans. Process (in batches, if necessary), until you have a thick, smooth mixture (if the mixture is too dry, add the extra olive oil at this point).

Scrape the mixture into a bowl and sprinkle with gomashio and freshly ground pepper, if desired. Serve immediately. Makes 4-6 servings.


This recipe is easy to throw together and produces a smooth, comforting and delicious side dish. While it does need take time to roast, you can use the extra half hour to attend to other matters, like reading some of the 996 pages in How to Cook Everything Vegetarian.

Ricki Heller, PhD, RHN | @RickiHeller
Ricki is the author of Sweet Freedom: Desserts You'll Love without Wheat, Eggs, Dairy or Refined Sugar. Find Ricki posting delicious, healthy recipes on her blog, Diet, Dessert and Dogs.

Photo credit: Ricki Heller

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