Vegan Mashed Cauliflower
Vegan mashed cauliflower makes a great alternative to traditional mashed potatoes and is just as delicious. This version gets spruced up with kale, mushrooms, onion and plenty of garlic for a flavour-packed, super healthy, easy to make dish, perfect for any day of the week!
How to Make Mashed Caulilfower
There are a few steps to making mashed cauliflower but overall it’s fairly straightforward. Let’s go through the steps.
Cook the Cauliflower
First, you’ll need to cook the cauliflower. It can be boiled, steamed or cooked in an Instant Pot. I boiled it stovetop for 6 minutes until fork tender. Once it’s cooked, drain and move on to the next step.
Blend the Cauliflower
After the cauliflower is cooked, add it to a high-speed blender or food processor and mix until creamy. I added some nutritional yeast for a bit of cheese flavour but it’s optional.
Saute the Mushrooms and Kale
Next is to cook up the mushrooms and kale with onions and garlic. Start with the onions, garlic and mushrooms, saute until soft and starting to brown, then stir in the kale and mix until it’s softened. You can use olive oil, avocado oil, water or broth for cooking.
Mix in the Cauliflower
Now all you have to do is mix everything together! You can do this by adding the cauliflower to the skillet with the kale and mushrooms or adding everything to a bowl and folding together. Once mixed, it’s ready to serve.
I like to serve it topped with plenty of fresh chopped parsley and chives.
Vegan Mashed Cauliflower Recipe
This vegan mashed cauliflower is healthy, low-fat, low-carb and even a source of plant-based protein if you use nutritional yeast. It makes a wonderful addition to Thanksgiving, Christmas or Easter dinner but can be served anytime as a healthy and filling side dish.
Regular Mashed Cauliflower
For more traditional mashed potato-like cauliflower, skip the kale and mushrooms and blend the cooked cauliflower with 1-2 tbsp vegan butter or olive oil, garlic and sea salt. Vegan sour cream makes a good addition too. If you need a bit of liquid for blending, add a splash of almond milk.
More Recipes Like This
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- 1 1/2 crowns of cauliflower (1300 g), chopped into pieces
- 1 tsp olive oil
- 8 cloves garlic, mince 4 and set 4 aside
- 1/2 a red onion (135 g), diced
- 227 g (8 oz) white mushrooms, sliced
- approximately 4 handfuls of kale (165 g), or 1 large bunch de-stemmed
- 3 tbsp vegetable stock or non-dairy milk
- 2 tbsp nutritional yeast (optional)
- 1/2–1 tsp sea salt
- black pepper to taste
- Place the chopped cauliflower in a large pot of water and bring to a boil. Cook until fork tender, about 5-6 minutes.
- In a large frying pan, heat the olive oil over medium heat. Add the garlic, mushrooms and onion and saute until everything starts to soften, about 6 minutes.
- Add the kale to the pan, mix and cook until soft. This only takes a couple minutes.
- Once the cauliflower is cooked, strain then place in a food processor with the nutritional yeast, 4 cloves garlic and salt. Process until smooth and creamy, adding a 1-3 tbsp vegetable broth or dairy-free milk if needed to get it blending. Further season with salt and pepper, to taste.
- Either add the blended cauliflower to the skillet with the kale and mushrooms or mix everything together in a large bowl. Serve right away topped with fresh chopped parsley and chives.
- Leftovers can be stored in the fridge for up to 4 days.
The nutritional yeast adds a cheezy, nutty flavour and some added nutrition but it’s totally optional. I also added 1 tsp of red pepper flakes for a little spice. Yummy!
Keywords: gluten-free, low-carb, healthy, thanksgiving, keto, paleo, low-fat
This recipe was updated September 2017 with new photos and improved instructions.