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Enjoy this nutritious and flavorful Vegan Mashed Cauliflower recipe, which is ideal for those seeking new ways to enjoy mashed veggies.
This recipe combines cauliflower with plant-based milk, garlic, Dijon mustard, and optional nutritional yeast, creating a creamy, allergen-friendly, delicious side dish.
This recipe is free from common allergens like dairy, nuts (using a nut-free plant-based milk), gluten, and soy, making it a safe and inclusive option for various dietary needs.
As much as I adore the classic comfort of mashed potatoes, there’s something wonderfully refreshing about diversifying our plates with other mashed veggies. It’s not just about the change in texture or flavor; it’s about inviting different nutritional profiles into our diets.
Today, I’m happy to share with you my absolute favorite way to prepare mashed cauliflower.
This recipe isn’t just a twist on a familiar comfort food; I’ve found it to be an enjoyable alternative that satisfies the craving for something creamy and comforting while offering different nutrients and flavors to enjoy.
Now it’s your time to try. Let’s get cooking and bring a touch of homemade delight to your table!
WHY CAULIFLOWER IS GOOD FOR YOU
Cauliflower is a nutritional powerhouse, a cruciferous vegetable that’s not only low in calories but also rich in vitamins C, K, and B6 and possesses anti-inflammatory properties.
Its versatility and mild flavor make it a perfect canvas for diverse flavors, transforming a simple recipe into a gourmet delight.
HOW TO PREPARE THIS MASHED CAULIFLOWER
(Please read the printable recipe card below for detailed ingredients, measurements, steps, and notes).
This Vegan Mashed Cauliflower is a creamy, guilt-free delight made with roasted garlic, unsweetened almond milk, and a hint of Dijon mustard, perfect for cozy dinners or as a versatile side dish.
This recipe is super easy to prepare! Additionally, you need basic and easy-to-find ingredients.
Start by steaming cauliflower florets until tender.
Then, mash them with almond milk, sautéed garlic, Dijon mustard, nutritional yeast (if using), salt, and pepper to achieve a creamy texture.
Garnish with fresh herbs for an added burst of flavor. Serve warm, and enjoy it!
And that’s a high-level summary; now, let’s explore kitchen tools, the required ingredients, and the steps with helpful pictures if needed.
USEFUL KITCHEN EQUIPMENT
Here’s a list of essential kitchen tools needed to prepare the recipe:
- Large Saucepan with steaming basket: For steaming, our cauliflower.
- A skillet: For sautéing garlic, enriching our dish with aromatic golden notes.
- Hand Blender or Food Processor: To transform the steamed florets into creamy mashed cauliflower
- Potato Masher: A potato masher can give your dish a more rustic texture and less puree.
Now, let’s review the list of ingredients and potential substitutions in some cases.
INGREDIENTS NOTES
Here is a list of everything you will need to prepare this delicious vegan mashed cauliflower:
- Cauliflower is a nutritious and low-carb base. Its creamy texture and mild flavor make it perfect for mashing and absorbing other flavors.
- Unsweetened Almond Milk (or any plant-based milk): Adds creaminess to the dish, enhancing the texture without the need for dairy.
- Garlic provides a fragrant and savory depth of flavor, essential for elevating the overall taste profile of the mashed cauliflower. You could also use some garlic powder instead.
- Dijon Mustard introduces a tangy and slightly spicy complexity, adding layers of flavor that contrast beautifully with the creaminess of the cauliflower.
- Nutritional Yeast (optional) offers a cheesy, nutty flavor and a nutritional boost, including vitamin B12 and protein, making it a popular choice in vegan cuisine for both taste and health benefits. This ingredient is optional but highly recommended.
- Salt and pepper are essential for seasoning. They enhance the natural flavors of the cauliflower and other ingredients, making the dish more vibrant and balanced.
- Chives, Parsley, or Green Onions (for garnish, optional).
DIRECTIONS WITH PICTURES
To prepare this vegan mashed cauliflower, follow these steps:
Prep the cauliflower: Wash and cut it into florets and bite-sized pieces. Then, steam the cauliflower florets until they are soft and tender, perfect for mashing.
Sauté the Garlic: While the cauliflower cooks, lightly sauté minced garlic to enhance its aroma and flavor, setting the foundation for a rich taste.
Mash Together: Transfer the softened cauliflower to a mixing bowl.
Mashing it together with the sautéed garlic, adding in the almond milk, Dijon mustard, nutritional yeast, and seasonings until you achieve a creamy, smooth consistency.
Final Touches: Adjust the seasoning to taste, adding more almond milk if necessary to reach your desired texture. Garnish with finely chopped herbs for a fresh, colorful finish.
Enjoy: Serve the flavorful Vegan Mashed Cauliflower warm as a nutritious and delicious side dish.
What you’ll love about this recipe?
Here are several aspects to love about this vegan mashed cauliflower recipe:
- Health Benefits: Cauliflower is packed with nutrients, offering a healthy twist on traditional mashed potatoes without sacrificing flavor.
- Allergen-Friendly: This recipe is free from common allergens, making it a great option for those with dietary restrictions.
- Versatile Side Dish: It pairs beautifully with a wide range of main courses, from plant-based proteins to your favorite vegetables.
- Rich Flavor: The combination of garlic, Dijon mustard, and optional nutritional yeast adds depth and richness to the cauliflower.
- Simple Ingredients: Made with easily accessible ingredients, this recipe is uncomplicated and wholesome.
- Customizable: Easily adjust the creaminess and seasoning to suit your personal taste preferences.
- Quick to Prepare: With minimal prep and cooking time, it’s a convenient option for busy weeknights.
Let’s prepare this vegan mashed cauliflower!
PRINTABLE RECIPE CARD
EASY MASHED CAULIFLOWER (VEGAN, OIL-FREE)
Equipment
- 1 Large Saucepan with steaming basket
- 1 Skillet
- 1 potato masher (If you want a more rustic texture and less puree, you can use a potato masher)
Ingredients
Mashed cauliflower
- 1 head of cauliflower (large, cut into florets)
- ¼ to 1/3 cup unsweetened almond milk (or any plant-based milk of your choice, adjust as needed)
- 2 cloves garlic (minced)
- ½ tsp Dijon mustard
- 1 Tbsp nutritional yeast (optional but highly recommended) *
- Salt and pepper to taste
For garnish (optional)
- Chives, parsley or green onion (finely chopped, for garnish)
Instructions
- Prepare the Cauliflower: Bring a large pot of water to a boil for steaming. Place the cauliflower florets in a steaming basket over the boiling water, cover, and steam until tender, about 10-15 minutes.
- Sauté the Garlic: While the cauliflower is steaming, place the minced garlic in a small pan over medium heat. Use a small amount of water or vegetable broth to sauté, adding more as needed to prevent sticking. Cook until the garlic is fragrant and slightly golden, about 1-2 minutes.
- Mash the Cauliflower: Transfer the steamed cauliflower to a large bowl. Use a potato masher or hand blender to mash the cauliflower to your desired consistency.
- Mix in the Flavors: To the mashed cauliflower, add the sautéed garlic, almond milk, Dijon mustard, nutritional yeast (optional), salt, and pepper. Stir until everything is well combined and the mash is creamy. Adjust the almond milk to achieve your preferred consistency and season to taste.
- Garnish and Serve: Garnish with chopped chives, parsley, or green onions before serving, if desired.
- Enjoy: Serve the flavorful Vegan Mashed Cauliflower warm as a nutritious and delicious side dish.
Notes
- Leftover mashed cauliflower can be stored in an airtight container in the refrigerator for up to 3 days. It reheats well, making it perfect for meal prep.
- Remember to steam the cauliflower until very tender to ensure a smooth mash.
- For a smoother texture, use a hand blender or food processor. For a chunkier consistency, a potato masher will do the job nicely. Choose your tool based on the desired outcome.
- * The nutritional yeast contributes a cheesy flavor and enriches the dish with B vitamins, making it a nutritious addition.
- Don’t hesitate to adjust the seasoning to taste. Additional spices, such as paprika or a pinch of cayenne pepper, can introduce new flavors and colors to the dish.
- While unsweetened almond milk is suggested, any plant-based milk will work. Coconut milk can add a hint of sweetness and richness, while oat milk is excellent for a nut-free option.
- For a deeper flavor, you can roast the cauliflower florets before mashing. Roasting caramelizes the natural sugars in cauliflower, adding a nutty, rich dimension to the dish.
WAYS TO ENJOY THIS MASHED CAULIFLOWER
Here are several ways to enjoy the vegan mashed cauliflower recipe, making it a versatile addition to your culinary repertoire:
- Classic Side Dish: Serve it as a lighter alternative to traditional mashed potatoes alongside your favorite main courses, like vegan meatloaf or veggie burgers.
- Shepherd’s Pie Base: Use it as the creamy, flavorful topping for a vegan shepherd’s pie, providing a nutritious twist on this classic comfort food.
- With Roasted Veggies: Pair it with a medley of roasted vegetables for a simple yet satisfying plant-based meal, allowing the flavors to complement each other.
- Vegan Bowl Component: combining it with grains, greens, and a protein source like lentils or chickpeas for a balanced and nutritious meal.
- With Gravy: Drizzle it with vegan mushroom or onion gravy for an extra layer of flavor and a touch of decadence.
