Vegan Mashed Cauliflower Recipe
Looking for a healthy, low-carb side dish? Try vegan mashed cauliflower that is perfectly creamy and tasty.
Servings: 2
Calories: 258kcal
Equipment
- 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.
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.
Nutrition
Calories: 258kcal | Carbohydrates: 18g | Protein: 7g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 13g | Cholesterol: 0.3mg | Sodium: 1329mg | Potassium: 849mg | Fiber: 6g | Sugar: 6g | Vitamin A: 1IU | Vitamin C: 122mg | Calcium: 90mg | Iron: 2mg