Healthier, Cauliflower Potato Mash
Mashed potatoes are classic comfort food. Traditional recipes will rely on butter, heavy cream, and loads of salt. Even most vegan versions can use lots of vegetable shortening and fattening vegan “cream”. My Ultimate Vegan Smashed Potatoes skips both of these for a low-fat version. However, sometimes you want to sneak in some extra nutrition. Or, maybe you’re trying to cut the calories. This is where Cauliflower enters the picture.
Caulifower: The White Superfood Green Veggie
Cauliflower is one of my
In addition, cauliflower is also high in fiber while being low in calories. One cup of cauliflower has about 25 calories but 3g (10%) of your daily fiber. This means that you feel full and satisfied while also consuming fewer calories. This is the magic formula for weight loss.
From the culinary, side cauliflower has two advantages working in its favor: It’s white color and it’s firm texture. The white color means it hides well when mashed into potatoes or pureed into a creamy soup. The firm texture means it can be shredded for “Cauliflower Rice” or roasted whole for “Cauliflower Steaks“.
In addition, cauliflower has a relatively neutral flavor. It can take on bold spices for Curry Roasted Cauliflower or mellow out for Cauliflower-Stuffed Tomatoes.
Some healthy ideas on using Cauliflower in your plant-based recipes:
- Cauliflower Rice instead of white rice. You can find frozen cauliflower rice in most grocery stores nowadays. Use it to replace traditional white rice or other refined grains. Season with Mexican spices to enjoy with tacos. Or, adds some ginger and tamari for an easy stir-fry.
- Cauliflower Mash: Replace white Russet potatoes with chunks of cauliflower for a healthier version of traditional mashed potatoes.
- Cauliflower Steaks: Cut cauliflower into thick, 1-inch steaks. Roast or grill with spices. Or, serve with an awesome Chimichurri sauce for a hearty, plant-based meal.
- Cauliflower Chunks: Use bite-sized cauliflower chunks to replace chunks of chicken for meat-free recipes. Use as a filling for tacos, wraps, or in stew.
- Go Half! If you’re not ready to go full-cauliflower in these recipes, simply start with half. Replace half of the white rice or potatoes with cauliflower, and you’ll get the best of both worlds. You’ll get tons of nutrition, fewer calories, and the same flavors you crave.
Chef Katie’s Plant-Based Cooking Tips:
Thin-Skinned Potato Love: Using thin-skinned Yukon Gold Potatoes means you don’t have to peel them. They also add a nice, creamy texture to the dish.
Extra Potatoes: There are plenty of ways to use up extra mashed potatoes. Add them to soups or stews for
Secret Ingredients: It can be tricky adding flavor to mashed potatoes. Usually, chefs rely on fat from butter or heavy cream. However, I use plant-based healthy ingredients to add deep flavor. Almond milk creates a creamy texture. Fresh parsley adds bright flavor. Plus, nutritional yeast adds a deep “umami” quality.
Creamier “Whipped” Potatoes: If you prefer a creamier potato, use a hand mixer to mash the cauliflower and Yukon potatoes. You may need to add more almond milk, but adjust as you are blending. Don’t use a food processor. It will make your potatoes gummy.
Boil the potatoes and cauliflower until they are knife-glide tender 
Drain the potatoes and cauliflower and let them steam to release excess moisture 
Return the drained potatoes and cauliflower to the same hot pan. They will continue to steam and release more moisture. This gives you a creamier, more delicious mash 
Nutritional yeast and parsley add umami and bright, fresh flavor
Watch this Cooking Video for another Delicious Potato Recipe:
Ultimate Vegan Smashed Potatoes – Essential, Oil-Free, Plant-Based
Cauliflower adds healthy nutrition and subtle sweetness to your typical mashed potatoes. Combined with creamy Yukon Gold potatoes, this makes the perfect plant-based side dish. A healthier version of your favorite comfort food!
- Easy
- Servings: 4
- Ready In: 15 minutes
- Yield: about 6-7 cups
Use it as a satisfying base for Braised Leeks and French Beans, Hearty Mushroom Ragout, or Smoky Braised Giant Lima Beans.
Herb Cauliflower Yukon Potato Mash
Ingredients
- 1 small head cauliflower cut into large pieces (about 3-4 cups)
- 3 medium Yukon Gold potatoes about 1 pound, cut into large chunks
- 1 cup plain unsweetened almond milk
- 2 tablespoons nutritional yeast
- 1/4 cup fresh parsley chopped
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
Instructions
To boil the cauliflower and Yukon potatoes:
- Combine cauliflower and potatoes in a large pot. Cover with water until fully submerged. Place a lid on the pot, bring to a boil, and reduce to simmer.
- Cook until potatoes and cauliflower are tender, about 10 minutes. The potatoes are ready when a knife can easily be inserted and the potato slides off.
To make the Herb Cauliflower Yukon Potato Mash:
- Turn off the heat and drain the potatoes and cauliflower. Return the potatoes and cauliflower to the same hot pot and let any excess water steam off. Use a potato masher to mash the mixture.
- Add the remaining ingredients: the almond milk, nutritional yeast, parsley, salt and pepper. Cotinue mashing to incorporate all of the ingredients.
- Taste to adjust seasoning. Enjoy!
| Nutrition Facts | |
|---|---|
| Servings 4.0 | |
| Amount Per Serving | |
| calories 141 | |
| % Daily Value * | |
| Total Fat 1 g | 2 % |
| Saturated Fat 0 g | 1 % |
| Monounsaturated Fat 1 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 237 mg | 10 % |
| Potassium 945 mg | 27 % |
| Total Carbohydrate 28 g | 9 % |
| Dietary Fiber 5 g | 21 % |
| Sugars 4 g | |
| Protein 7 g | 14 % |
| Vitamin A | 6 % |
| Vitamin C | 113 % |
| Calcium | 35 % |
| Iron | 8 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Shopping and Gear List
- Granulated Garlic | Non GMO Project Verified
- McCormick Culinary Onion Powder, No MSG Added, 20 oz
- Bragg Premium Nutritional Yeast Seasoning 4.5 Ounce
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