Mashed Cauliflower with Kale and Mushroom

  • Author: Deryn Macey
  • Prep Time: 5 mins
  • Cook Time: 15 mins
  • Total Time: 20 minutes
  • Yield: 4 1x
  • Category: Side
  • Cuisine: Vegan, Gluten-Free, Low Carb

This delicious alternative to traditional mashed potatoes is packed full of nutrition and flavour but low in fat and carbs. Try it topped with a vegan mushroom gravy to really take it next level! Makes a great side or main dish, is easy to make and is vegan, gluten-free and paleo.



  • 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
  • 2 tbsp nutritional yeast (optional)
  • 3 tbsp vegetable stock or non-dairy milk
  • 1/21 tsp sea salt
  • black pepper to taste


  1. Place the chopped cauliflower in a large pot of water and bring to a boil. Cook until fork tender.
  2. 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.
  3. Add the kale to the pan and cook until soft.
  4. Once the cauliflower is cooked, strain then place in a food processor with the nutritional yeast, 4 cloves garlic, salt and either vegetable stock or non-dairy milk. Process until smooth and creamy. Add pepper to taste.
  5. Mix with the kale and mushrooms and serve topped with fresh parsley and chives.
  6. Serves 4 as an entree, or 6-8 as a side.


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!

I made this with my Ninja Mega Kitchen System. Love this thing! Buy one here.


  • Serving Size: 1/4 of recipe
  • Calories: 148
  • Fat: 2.7
  • Carbohydrates: 25.8
  • Fiber: 9.4
  • Protein: 11.8