Vegan Mashed Cauliflower is a perfectly low-carb, no-dairy side dish for healthy eaters. It has a creamy, fluffy, delicious texture like traditional mashed potatoes with fewer calories and carb count.
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Mashed cauliflower has become a popular side dish for those looking to enjoy traditional mashed potatoes without the calories. This versatile, low-carb side dish is perfect for those following a vegan diet, those looking to cut down on carbs, or those wanting to try something healthy.
Vegan mashed cauliflower has a subtle flavour that can be enhanced with a variety of spices and toppings, and it works well alongside almost any main course.
Why Cauliflower?
Cauliflower has gained popularity in recent years as a low-carb, nutrient-dense alternative to many starchy vegetables. It has ample fibre and is quite rich in vitamins and minerals.
Reasons To LOVE Mashed Cauliflower
- it’s vegan and plant-based
- low carb with good fibre
- gluten and nut-free
- meal prep friendly
Ingredients You’ll Need
- Cauliflower Florets or head (cut into florets). You can use fresh or frozen for this recipe.
- Extra Virgin Olive Oil instead of saturated fat like butter skim down the calories
- Unsweetened cashew or almond milk to blend the cauliflower.
- Cashews give the creaminess without cheese or sour cream.
- Stock Powder for the delicious depth of flavour.
- Salt, Garlic, and pepper, to taste
- Nutritional yeast or vegan cheese (optional, for a cheesy flavour)
How To Make Mashed Cauliflower
Cook the Cauliflower:
- Bring a pot of water to a boil.
- Add stock powder, cauliflower, garlic, and cashews.
- Cover and cook for 10 – 15 minutes, until the cauliflower is mushy.
- Collect ¼ cup of cooked cauliflower water. Drain the rest or use it for soups. Allow cooked ingredients to cool down a bit.
Blend Ingredients
- Transfer the cooked cauliflower, cashews and garlic to a food processor.
- Add olive oil, salt, pepper, and 1 – 2 tablespoons of milk.
- Blend the ingredients, until they become creamy and fluffy. Add more plant milk or cooked cauliflower water to get the desired consistency.
Garnish and Serve
Add a drizzle of extra virgin olive oil and finely chopped cilantro or parsley while serving the mashed cauliflower.
Serve mashed cauliflower with grilled tofu or paneer, stir-fried broccoli or beans, and chicken or beef roast as the main course.
Frequently Asked Questions
Yes. Like mashed potatoes, it can be used in an airtight container for 7 – 10 days in the refrigerator. Add a drizzle of extra virgin olive oil before storing.
For creaminess, add sour cream or half and half or full-fat milk while blending the ingredients.
Add dried thyme, roasted garlic, or ¼ teaspoon of sumac/smoked paprika/chilli powder.
More Cauliflower Recipes
- Cauliflower Soup
- Cauliflower Curry
- Cauliflower Manchurian
- Indian Cauliflower Rice
- Tandoori Cauliflower Tikka
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Vegan Mashed Cauliflower Recipe
- stockpot or saucepan
- Food Processor
Ingredients
- 500 gram cauliflower florets
- 4 garlic cloves
- 2 tablespoon cashews (kaju)
- 2 tablespoon extra virgin olive oil
- 1 tablespoon stock powder or vegetable stock (get recipe)
- ⅛ Cup almond milk
- ½ teaspoon salt or to taste
- crushed black pepper or to taste
- Handful of parsley, chopped
Instructions
- Bring a pot of water to a boil. Add stock powder, cauliflower, garlic, and cashews. Cover and cook for 10 – 15 minutes, until the cauliflower is mushy or fully cooked.
- Collect ¼ cup of cooked cauliflower water. Drain the rest or use it for soups. Allow cooked ingredients to cool down a bit.
- Transfer the cooked cauliflower, cashews and garlic to a food processor. Add olive oil, salt, pepper, and 1 – 2 tablespoons of milk.
- Blend the ingredients, until they become creamy and fluffy. Add more plant milk or cooked cauliflower water to get the desired consistency.
- Add a drizzle of extra virgin olive oil and finely chopped cilantro or parsley while serving the mashed cauliflower.
- Serve vegan mashed cauliflower warm with main course of choice.
Recipe Notes:
- For blending, you can use either plant milk or cooked cauliflower water.
- If adding nutritional yeast or vegan cheese, add them while blending.
- Cauliflower reduces in quantity after blending, hence one large size cauliflower head will be sufficient for serving 2 – 3 adults.
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