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Close up of a bowl of mashed cauliflower with kale and mushrooms sitting on a grey napkin on a white surface.

Mashed Cauliflower with Kale and Mushroom

  • Author: Deryn Macey
  • Prep Time: 20 mins
  • Cook Time: 15 mins
  • Total Time: 35 minutes
  • Yield: 6
  • Category: Side Dish
  • Cuisine: American
  • Diet: Vegan


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!


  • 1 large head cauliflower, stems and leaves removed and cut into florets (approx. 1400 g)
  • 6 cloves garlic, divided
  • 13 tbsp nutritional yeast, optional
  • sea salt, to taste
  • pepper, to taste
  • 1 tsp olive oil
  • 1/2 a medium onion, diced (135 g)
  • 227 g (8 oz) white mushrooms, sliced (approx. 2.5 cups chopped)
  • 45 cups chopped kale, stems removed (160 g)


  1. Place the chopped cauliflower in a large pot of water and bring to a boil. Cook until fork tender, about 5-6 minutes (or steam for 15 minutes).
  2. Drain the cooked cauliflower well and let sit for 10 minutes to allow excess water to steam off.
  3. Add the cauliflower to a food processor with 3 cloves of the garlic and the nutritional yeast, if using. If needed, add 1-3 tbsp plant-based milk, butter, sour cream or broth to help with blending and creaminess. Process until smooth but avoid over blending or it will start to resemble soup. Taste and season with salt and pepper, if needed.
  4. The mashed cauliflower can be served as is or you can proceed with the rest of the recipe if you’re adding kale, mushroom and onion. 
  5. Mince the remaining 3 cloves of garlic and add to a large skillet with the olive oil, mushrooms and onions. Saute for 5-6 minutes until softened and starting to brown.
  6. Stir in the kale and cook for 1-2 minutes.
  7. Add the blended cauliflower to the skillet with the kale and mushrooms and stir to combine and heat through.
  8. Serve right away topped with fresh chopped parsley or chives and vegan butter, sour cream or mushroom gravy on the side.


If you’re just making the mashed cauliflower and not the added veggies, additional flavourings that work well are 1-3 tbsp nutritional yeast or dairy-free cheese for a cheesy flavour or 1-4 tbsp dairy-free sour cream or cashew cream and/or 1-2 tbsp vegan butter for flavour and creaminess.

Leftovers can be stored in the fridge for up to 4 days. Reheat as needed stovetop or in the microwave.

Keywords: mashed cauliflower, vegan mashed cauliflower