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This vegan mashed cauliflower is super easy to make. It has a garlic flavour and is a great alternative to mashed potatoes.
Mashed potatoes are a favorite side dish for many people, myself included! And while I realize there is nothing wrong potatoes, cauliflower is much lower in calories and carbohydrates, so it’s a great alternative for people who are trying to lose weight.
Cauliflower is really in the spotlight these days. You can make pizza crust with it, taco “meat”, vegan wings, and more!
Even if you aren’t concerned about weight, cauliflower is super healthy and this mashed cauliflower is delicious!
Is mashed cauliflower healthy?
Cauliflower is a vegetable, so on its own of course it’s healthy! Same goes for potatoes. The question of whether or not mashed cauliflower is healthy becomes a bit complex though, because it all depends on what you’re adding to it.
Many mashed cauliflower recipes contain butter or oil, which does not align with a whole-food plant-based diet. Even using vegan butter would make mashed cauliflower not so healthy.
However, this recipe is whole-food plant-based compliant, with only six healthy ingredients. No oil, no vegan butter.
So yes, I would say that this particular mashed cauliflower recipe is quite healthy!
How to make this cauliflower mash
Making this vegan mashed cauliflower is super easy!
First, chop your cauliflower into florets. Don’t use the thick core in the middle, or the leaves.
Then add the cauliflower to a medium sized pot and fill it with water. Boil on the stove until the cauliflower is soft. You could also steam it, as long as it ends up super soft.
Drain the water and add the cooked cauliflower to a high power blender or food processor. I use my Vitamix and it works wonderfully! You can get a renewed Vitamix here.
Blend until the cauliflower mash has reached your desired texture. I like it to be quite textured, as opposed to super smooth like a pudding, but it’s up to you!
TIP: If your blender or food processor isn’t able to get the cauliflower moving, you can add a bit more almond milk, but not too much! It may help if you pause to scrape down the sides throughout the blending process.
Next, scoop the mashed cauliflower into a mixing bowl and mix in the almond milk, tahini, nutritional yeast, ground black pepper, and garlic powder. Hand mixing these ingredients will ensure that you don’t over-mash the cauliflower into mush!
If you want to top your mashed cauliflower with sour cream, try this tofu sour cream.
You could also top it with this plant-based mushroom gravy.
If you want to try some vegan mashed potatoes, check out these mustard and dill mashed potatoes.
PIN IT FOR LATER
Mashed Cauliflower (Vegan)
Ingredients
- 1 large head cauliflower (5-6 cups chopped florets)
- 1 tablespoon almond milk
- 2 tablespoons tahini
- 3 tablespoons nutritional yeast
- ¼ teaspoon garlic powder
- ¼ teaspoon ground black pepper
Instructions
- Chop your cauliflower into florets. Do not include the core and the leaves.
- Add your cauliflower to a medium-sized pot and fill it with water. Place on the stove and boil until the cauliflower is very soft. It should be easily pierced with a fork.
- Drain the water from the pot, then put the cooked cauliflower into a food processor or high-power blender.
- Blend until the cauliflower has reached your desired texture. I like mine to still have some small cauliflower pieces as opposed to being completely smooth. If you blend it too much, it will be perfectly smooth like a pudding, which I personally don’t like, but it’s all about personal preference.
- Scoop the mashed cauliflower into a mixing bowl and mix in all remaining ingredients. I mix by hand to avoid over-mashing the cauliflower in my blender.
Notes
Nutrition
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