Cauliflower Mashed Potatoes Recipe with Vegan Mushroom Gravy
Appetizers, Recipes, Veggies | November 20, 2016 | By Nick Abell
Mashed potatoes have been a staple for as long as Ican remember! This doesn’t mean that we have to stick to the same butter-laden, bland mash your grandma forced you to eat growing up! Change it up, vegan style, with roasted garlic and creamy cauliflower.
It’s straight-up potato madness right now at Serving Realness.
Is this a bad thing?HELL NO!
In fact, some professionals even consider potatoes a superfood!
So, in honor ofThanksgiving, Igive thanks for these amazing and versatile vegetables!
What’s my secret to making creamy vegan mashed potatoes even better?
Simple:
Sneaky nutrition
Sneaky Nutrition Only Works If It’sActually Sneaky!
I may be a full-blown vegan now, but growing up I wouldn’t eatvegetables if someone paid me to. My mother (bless her heart) even tried countless times to trick me into eating healthy.
Unfortunately, her version of cauliflower mashed potatoes weremissing something…the potatoes.
Despite her best efforts, my fat-kid instincts kicked in immediately.
“You call thesepotatoes!?” I scoffed
“Wellllllllll, it’s actually just mashed cauliflower..” she finally admitted
BLEH! I knew it!
(It probably took me another 10 years to even try cauliflower again. Traumatizing!)
Now that I love cauliflower, I knew I had to give it another try. There’s no reason for such delicious foods to be so bland together!
I’ve boiled (hah, boiled..) it down to two factors that make or breakcauliflower mashed potatoes:
- Roasting your garlic
- Making a homemade gravy
First, roasting your garlic takes it from a normal-everyday-ingredient to something that tastes (and smells) like it’s out of a 5-Star restaurant. Seriously!
Simply cut the bulb top off, pour on some olive oil (letting it drip down in-between the cloves), wrap in foil, and bake for 40 minutes. Easy enough, right?
Even better, the cloves turn into asoft paste when roasted. They pop right out and mix effortlessly! I didn’t have to do any mincing, and there’s no risk of chunks of garlic!
The homemade gravy is another no-brainer. Store bought can’t even compare!
Aside from flavor differences, this homemade vegan mushroom gravy only takes about 15 minutes to make(you can do it while the veggies are boiling!). There’s never an excuse for sub par flavor, but especially not the holiday season!🙂
Print Recipe
Cauliflower Mashed Potatoes with Vegan Mushroom Gravy
Mashed potatoes have been a table staple for as long as I can remember! There's no need to stick to the same, butter-laden, bland mash your grandma forced you to eat growing up!These Cauliflower Mashed Potatoes go perfectly with a savory vegan Mushroom Gravy
Prep Time40 minutes mins
Cook Time15 minutes mins
Total Time55 minutes mins
Course: Side-Dishes
Cuisine: American
Author: Nick @ ServingRealness.com
Ingredients
For the Mash
- 1 bulb of garlic
- 1 tablespoon olive oil
- 4-5 medium yukon gold potatoes cubed
- 1/2 medium cauliflower roughly chopped
- 2 tablespoons vegan butter
- Salt and pepper to taste
- Nutritional yeast to taste (optional)
For the Gravy
- 2 shallots diced
- 1/2 yellow onion diced
- 1 tablespoon olive oil
- 2 portabello caps diced
- %https://servingrealness.com/wp-content/uploads/2016/11/gravy-portabello.jpg
- 1 tbsp fresh rosemary chopped
- 1-2 tablespoons all-purpose flour
- 1 1/4 cup vegetable broth preferably low-sodium
- 1 1/2 tablespoons tamari
- 2 sprigs of fresh rosemary optional
Instructions
Preheat the oven to 400ºF
Cut the top off of the garlic bulb, pour olive oil to coat, wrap in foil, and bake for 40 minutes to roast
While the garlic is roasting, go ahead and bring a large pot of water to a boil
Add potatoes and cauliflower and boil, uncovered, for 20 minutes, until soft
Drain the veggies, mash, and incorporate other mash ingredients (including the roasted garlic cloves)
For the Homemade Gravy
Sauté the onion and shallots in the oil until translucent
Add mushrooms and chopped rosemary
Cook until mushrooms are fragrant and shrink a bit
Sprinkle the flour on top of the mixture
Immediately add the broth and tamari, stirring to incorporate evenly
Add the extra sprigs of rosemary for extra flavor infusion (optional)
Simmer on medium heat until thickened (5-7 minutes), stirring frequently
If it doesn't seem to be thickening, add a tad bit of flour. If it thickens too much, add a bit of vegetable stock
Remember to remove the whole rosemary before serving!
Notes
Store gravy separate from mashed potatoes, both wrapped tightly in the fridge for up to 2 weeks.
The more accustomed to the flavor you become, the more you can experiment with the potato to cauliflower to ratio! You could even use 100% cauliflower if you wanted 😉
26 Healthy Vegan Holiday Dessert Recipes » Next post link
FAQs
One head of cauliflower makes roughly 2 cups of mash, which only serves about 2 in my household. We love mashed “potatoes!” If you are okay with smaller 1/2 cup servings, this should serve 4 people. Anything you love to add to mashed potatoes, you can add to mashed cauliflower.
How do you make cauliflower mash less watery? ›
If your mashed cauliflower is too watery: Try adding in more cooked cauliflower to offset the liquid. You can also place the pot over medium-low heat and try to cook off some of the excess liquid. Stir frequently to prevent the mash from burning.
Does cauliflower mashed potatoes taste the same? ›
Mashed Cauliflower may be low in carbs BUT they taste just as good as regular Mashed Potatoes. The secret lies in flavouring them with just the right ingredients to take them from bland to mouthwatering. If you haven't tried this before, you will fall in love with Cauliflower Mashed Potatoes!
Is mashed cauliflower any good? ›
Sure, it's not quite the same as the sour cream-laden potatoes Jack enjoyed as a kid, but it's still really darn good. This mashed cauliflower has a light and fluffy texture, with a rich, nutty flavor from roasted garlic and a little butter.
What does a serving of cauliflower look like? ›
A serving equals 1 cup, or about 100 grams (3.5 ounces), of chopped cauliflower. One serving of raw cauliflower has: 25 calories.
How many servings is 1 cup of mashed potatoes? ›
The United States Department of Agriculture considers that a serving of mashed potatoes is 1 cup, which equals 210 grams (g) or almost half a pound (0.46 pounds). But don't let anyone dictate(r) to you the size of a mashed potato serving. If you want to eat 2 cups, or even 3, it's your decision.
How to thicken up cauliflower mashed potatoes? ›
You can add a litle softened cream cheese to the pot in the final step and stir until melted. Or you can add a keto thickener like glucomannan or xanthan gum. Be sure to whisk it in well when the mashed cauliflower is hot. You don't need more than about ¼ teaspoon per head of cauliflower.
Why is my cauliflower mash grainy? ›
If the head is loose and there is a lot of visible stem, you will likely end up with a grainy cauliflower mash from the thick membrane on the outer stem. If using stems and they seem thick, peel them with a paring knife to get that membrane off and you will be rewarded with the creamiest cauliflower puree of your life.
Why is mashed cauliflower good for you? ›
Creamy Mashed Cauliflower is a healthier alternative to traditional mashed potatoes. Primarily due to the carbs. 1 cup of raw cauliflower has 5g of carbohydrates; where 1 cup of raw white potatoes has 12g. Perhaps even more important is the Glycemic Index score of the two.
Which is healthier potatoes or cauliflower? ›
Nutritionally, cauliflower is lighter in calories and carbs than potatoes and is more nutrient-dense. That's why it's popular among the low carb and weight loss communities.
Bitter tasting cauliflower can be caused by too much heat or sun. It can also taste bitter from a lack of moisture, uneven watering, waiting too long to harvest, or overcooking.
What to avoid when buying cauliflower? ›
Look for firm cauliflower with compact florets and crisp, fresh leaves with no sign of yellowing or wilting. Avoid cauliflower with small brown specks on the florets; they are a sign of aging. The size of the cauliflower head does not affect its quality.
Why do you soak cauliflower before cooking? ›
If you're planning to roast the cauliflower whole or slice it into steaks, slice off the thick stem at the base. Drop the whole cauliflower head upside-down into cool, salted water. Let it soak for 10 to 15 minutes to remove dirt, residue and bugs.
What is more nutritious, broccoli or cauliflower? ›
While they are both very nutritious vegetables, broccoli has a higher vitamin content, specifically in vitamin K and C, than cauliflower and is specifically known to be great for eye health. Broccoli florets also provide more minerals and fiber as well as contains vitamin A that isn't in cauliflower.
What is a serving of mashed potatoes per person? ›
One serving of mashed potatoes is roughly one cup or 7 ounces. To count the total amount, we have to multiply the serving size by the number of people eating. Or, if we go by weight: Total amount = 7 oz × 4 persons = 28-30 oz .
How many cups of cauliflower is a serving? ›
Cauliflower is fat-free and cholesterol-free. And it's low in sodium. A one-cup serving contains only 25 calories, 5 grams of carbohydrates and 2 grams of dietary fiber.
What is a good portion of mashed potatoes? ›
Serving Size: As a side dish, you should plan on ½ pound of potatoes per person. That means if you are planning on 10 people, use 5 pounds of potatoes. 4 people, use 2 pounds of potatoes. To freeze leftover mashed potatoes, allow them to cool then place them in a freezer-safe bag.
How much mashed potatoes is a serving of vegetables? ›
Cup of Vegetable Table
| Amount that counts as 1 cup of vegetables |
|---|
| Starchy Vegetables | Plantains | ¾ cup, cooked |
| White potatoes | 1 medium white potato, boiled or baked 1 cup, diced, mashed, fresh or frozen |
| Other Vegetables | Asparagus | 1 cup |
| Avocado | 1 avocado |
33 more rows
