Vegan Mashed Cauliflower is a perfectly low-carb, no-dairy side dish for healthy eaters. It has a creamy, fluffy, delicious texture like traditional mashed potatoes with fewer calories and carb count.
Estimated reading time: 4 minutes
- Ingredients You’ll Need
- How To Make Mashed Cauliflower
- Frequently Asked Questions
- Vegan Mashed Cauliflower Recipe
Mashed cauliflower has become a popular side dish for those looking to enjoy traditional mashed potatoes without the calories. This versatile, low-carb side dish is perfect for those following a vegan diet, those looking to cut down on carbs, or those wanting to try something healthy.
Vegan mashed cauliflower has a subtle flavour that can be enhanced with a variety of spices and toppings, and it works well alongside almost any main course.
Why Cauliflower?
Cauliflower has gained popularity in recent years as a low-carb, nutrient-dense alternative to many starchy vegetables. It has ample fibre and is quite rich in vitamins and minerals.
Reasons To LOVE Mashed Cauliflower
- it’s vegan and plant-based
- low carb with good fibre
- gluten and nut-free
- meal prep friendly
Ingredients You’ll Need
- Cauliflower Florets or head (cut into florets). You can use fresh or frozen for this recipe.
- Extra Virgin Olive Oil instead of saturated fat like butter skim down the calories
- Unsweetened cashew or almond milk to blend the cauliflower.
- Cashews give the creaminess without cheese or sour cream.
- Stock Powder for the delicious depth of flavour.
- Salt, Garlic, and pepper , to taste
- Nutritional yeast or vegan cheese (optional, for a cheesy flavour)
How To Make Mashed Cauliflower
Cook the Cauliflower :
- 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.
- Collect ¼ cup of cooked cauliflower water. Drain the rest or use it for soups . Allow cooked ingredients to cool down a bit.
Blend Ingredients
- 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.
Garnish and Serve
Add a drizzle of extra virgin olive oil and finely chopped cilantro or parsley while serving the mashed cauliflower.
Serve mashed cauliflower with grilled tofu or paneer , stir-fried broccoli or beans , and chicken or beef roast as the main course.
Yes. Like mashed potatoes, it can be used in an airtight container for 7 – 10 days in the refrigerator. Add a drizzle of extra virgin olive oil before storing.
For creaminess, add sour cream or half and half or full-fat milk while blending the ingredients.
Add dried thyme, roasted garlic, or ¼ teaspoon of sumac/smoked paprika/chilli powder.
More Cauliflower Recipes
- Cauliflower Soup
- Cauliflower Curry
- Cauliflower Manchurian
- Indian Cauliflower Rice
- Tandoori Cauliflower Tikka
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.
Recipe 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
We follow a strict NO SPAM Policy
Vegan Mashed Cauliflower Recipe
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
Packed with fresh herbs, and crunchy peanuts, this pomelo salad is nutritious and delicious. It has the perfect combination of sweet, sour, savoury, and spicy flavours.
Estimated reading time: 4 minutes
- What is Pomelo?
- Ingredients You’ll Need
- How To Make Pomelo Salad
- Frequently Asked Questions
- Pomelo Salad Recipe
What is Pomelo?
Pomelo, the largest citrus fruit, is a tropical delight packed with a unique blend of sweet, tangy, and slightly bitter notes. Originating from Southeast Asia, Pomelo is known for its high vitamin C content, refreshing taste, and slightly floral aroma. In the Indian subcontinent, it is called Chakotra in Hindi.
It looks very similar to grapefruit, but both taste and texture differ.
Pomelo tastes delicious in salads with fresh herbs, crunchy vegetables, and a zesty dressing.
Why You’ll Love This Pomelo Salad
- has zero added oil/fat
- vegan and gluten-free
- healthy, low-calorie salad
- rich in vitamin C and antioxidants
This pomelo salad recipe is inspired by the popular Thai dish Yam Som-O – a sweet, spicy, and savoury salad that showcases the unique flavour of pomelo.
Ingredients You’ll Need
- Pomelo adds a sweet, citrusy flavour and a juicy texture. Its mild sweetness balances the spiciness of the dressing.
- Fresh Herbs are the hero in this salad recipe. From garlic scrapes, kaffir lime leaves, chives, green onion, and Thai basil to cilantro or mint, either of the combinations works deliciously.
- Fresh Green Chilli or Thai Bird’s eye chilli for the spicy kick.
- Roasted Peanuts give the much-required crunch to the pomelo salad
- Palm Sugar or Jaggery Powder balance the spiciness deliciously.
- Lime Juice enhances the flavour of the dressing and balances heat.
Optional Ingredients: Shrimp Paste, Carrot, Red Chilli Flakes, Cherry Tomato, Roasted Coconut, Thai Red Chilli Paste, Fish Sauce, or Grilled Prawns.
How To Make Pomelo Salad
Prep Pomelo
- Peel the outer thick layer of pomelo (see how to peel pomelo fruit in the recipe) leaving just the skin.
- Gently discard the skin and the white seeds. Collect only the pink pulp in a bowl.
Prepare Dressing
- Add garlic, chilli, coriander stalks, mint, sugar, and salt to a stone mortar.
- Crush with a pestle and make a coarse paste using a tablespoon of water.
- Add lime juice. Stir to combine. Salad Dressing is ready!
Assemble Salad
- Add pomelo pulp, crushed peanuts, and chopped fresh herbs in a mixing bowl.
- Add green dressing and mix gently using your hands or a spoon.
- Pomelo Salad is ready to serve!
Yes. You can add finely chopped cucumber, cherry tomato, thinly sliced carrot or pomegranate.
It is not recommended. Pomelo starts turning bitter with a few hours of cutting and peeling. Hence, it is best to make it fresh each time.
I am afraid you can’t substitute grapefruit for pomelo in this salad recipe. Pomelo’s subtle flavour and texture are the soul of this salad recipe.
More Salad Recipes
- Lentil Salad
- Chickpea Salad
- Pineapple Salad
- Crispy Noodle Salad
- Green Papaya Salad
- Healthy Cabbage Salad
- Smashed Cucumber Salad
Get all my Salad Recipes here and you can watch the videos on Instagram .
Ingredients
Ingredients For Salad Dressing
- ▢ 1 garlic clove
- ▢ 1 green chilli (medium spicy)
- ▢ 2 sprigs fresh mint leaves
- ▢ handful of coriander stalks
- ▢ 1 tablespoon jaggery powder or sugar
- ▢ ½ teaspoon salt or to taste
- ▢ 1 tablespoon lime juice
Ingredients For Salad
- ▢ 1 large size pomelo
- ▢ ¼ cup roasted peanuts, crushed
- ▢ 1 tablespoon spring onion, finely chopped
- ▢ Handful of coriander leaves, chopped
Instructions
- Peel the outer thick layer of pomelo (see how to peel pomelo fruit in the recipe) leaving just the skin.
- Gently discard the skin and the white seeds. Collect only the pink pulp in a bowl.
- Add garlic, chilli, coriander stalks, mint, sugar, and salt to a stone mortar. Crush with pestle and make a coarse paste using tablespoon of water.
- Add lime juice. Stir to combine. Taste, if its too spicy add more sugar. Salad Dressing is ready!
- Add pomelo pulp, crushed peanuts, and chopped fresh herbs in a mixing bowl.
- Add green dressing and mix gently using your hands or a spoon.
- Pomelo Salad is ready to serve!
Recipe Notes:
- Adjust the amount of chillies based on your taste preference. I like the spicy kick in my salad so sometimes I add two of them.
- Substitute jaggery with palm sugar or light brown sugar.
- Pomelo starts tasting bitter after a few hours, hence after peeling do not leave it unattended.
Nutrition
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