Vegan Mashed Cauliflower Instead of Mashed Potatoes
Level up your comfort food game with this creamy Vegan Mashed Cauliflower! A wholesome, low-carb alternative to traditional mashed potatoes, this recipe features tender cauliflower florets blended to perfection with rich vegan butter, a hint of garlic, and the savory, cheesy notes of nutritional yeast. Ready in just 25 minutes, it’s the perfect side dish for holiday feasts or weeknight dinners. The addition of plant-based milk ensures a silky-smooth texture, while a sprinkle of fresh parsley adds a pop of color and freshness. Gluten-free, dairy-free, and packed with flavor, this dish is ideal for vegans and anyone looking to sneak more vegetables into their meals!
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Recipe Information
Ingredients
- 1 large cauliflower head
- 0.25 cups unsweetened plant-based milk (e.g., almond, soy, or oat milk)
- 2 tablespoons nutritional yeast
- 2 tablespoons vegan butter
- 3 cloves garlic cloves, minced
- 1 tablespoon olive oil
- 1 teaspoon sea salt
- 0.5 teaspoons black pepper
- 1 tablespoon fresh parsley, chopped (optional, for garnish)
Instructions
Start by washing and trimming the cauliflower. Remove the green leaves and cut the cauliflower head into florets.
Bring a large pot of water to a boil. Add the cauliflower florets to the boiling water and cook for 8-10 minutes, or until they are fork-tender.
While the cauliflower cooks, heat the olive oil in a small skillet over medium heat. Add the minced garlic and sauté for 1-2 minutes, or until fragrant. Remove from heat and set aside.
Drain the cooked cauliflower well and transfer it to a blender or food processor. You can also use a large mixing bowl with an immersion blender.
To the cauliflower, add the sautéed garlic, unsweetened plant-based milk, nutritional yeast, vegan butter, sea salt, and black pepper.
Blend or mash the mixture until smooth and creamy. Adjust the texture by adding more plant-based milk, one tablespoon at a time, if needed.
Taste the mashed cauliflower and adjust seasoning as desired with additional salt or pepper.
Transfer the mashed cauliflower to a serving dish. Garnish with chopped fresh parsley, if using.
Serve warm as a delicious, vegan-friendly side dish.
Nutrition Facts
Calories |
605 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.8 g | 50% | |
| Saturated Fat | 16.6 g | 83% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2641 mg | 115% | |
| Total Carbohydrate | 50.2 g | 18% | |
| Dietary Fiber | 23.7 g | 85% | |
| Total Sugars | 16.9 g | ||
| Protein | 23.9 g | 48% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 272 mg | 21% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 2003 mg | 43% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
