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Home » Cauliflower Sweet Potato Mash

Cauliflower Sweet Potato Mash

August 3, 2017 By Diane Smith 4 Comments

Disclosure: This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.
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Cauliflower Sweet Potato Mash in white serving dish
Cauliflower Sweet Potato Mash in white serving dish

I hope by using the recipes on this site you have learned to be flexible when it comes to cooking. Sometimes we just don’t have everything we need. That’s how this recipe for Cauliflower Sweet Potato Mash was born.

Cauliflower-Sweet-Potato-Mash-3

I didn’t have quite enough cauliflower or white potatoes for my usual cauliflower mash and decided to try this combo with sweet potatoes instead. The combination is divine for this cauliflower and sweet potato mash! This is another easy and quick recipe.

I usually have both sweet potatoes and regular potatoes on hand. Sweet potatoes, particularly, have excellent nutrition and fiber. Regular potatoes aren’t bad, either.

Add a few more plant-based side options to your meals:

  • Butternut Squash, Brussels Sprouts, Apple Stuffing
  • Glazed Radishes
  • Mashed Cauliflower with Gravy
  • Mushroom Quinoa Pilaf
  • Scalloped Potato and Cabbage Casserole

If you want to kick up the flavor even more for this sweet potato and cauliflower mash, you can roast both the cauliflower and sweet potatoes to bring out their sweetness.

Try to cut the pieces in about the same size and they will roast evenly. You can place them on parchment paper or spray your pan with a little oil. Make sure they don’t burn. Report this ad

Cauliflower-Sweet-Potato-Mash-3

Having an easy and flexible recipe is so helpful when sticking to a plant-based diet. As you can see, you can switch up the ingredients and have options for the end flavor. And that’s exactly how this cauliflower sweet potato mash came to be for me. Report this ad

If you don’t like the idea of using unsweetened non-dairy milk, you could use vegetable broth instead.

Cauliflower Sweet Potato Mash in white serving dish

In addition to roasting the vegetables or using broth over non-dairy milk, you could even switch up the seasonings for these mashed cauliflower and sweet potatoes. Feel free to add more spices, like a bit of onion or chili powder.

Or, instead, sweeten and spice this mashed sweet potato and cauliflower dish up by adding a date or two, plus a pinch of cinnamon and nutmeg for a totally different flavor. I’d stick to the non-dairy milk, though, for these spices.

I’d love to hear your feedback in the comments below for this Cauliflower Sweet Potato Mash Recipe! If you have a photo, post it on my Instagram Page, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!


This recipe is Certified Plantricious because it meets the following guidelines.

"Cooking with Certified Plantricious Guidelines" seal

The Trusted Seal for
Plant-Based Nutrition

  • Must be whole food plant-based, contains no animal products
  • May be minimally processed
  • No added oil
  • No added sugars
  • No artificial additives or preservatives
  • Sodium (mg) to Calories ratio, 1 ≤ 1
  • Total Fiber to Calories, 2g ≥ 100 calories

 

Cauliflower-Sweet-Potato-Mash-3
Print Recipe
3.71 from 51 votes

Cauliflower Sweet Potato Mash

The combination of sweet potatoes and cauliflower is a nutrition powerhouse. Creamy, savory and a touch sweet.
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Servings: 8 people

Equipment

  • Cutting board
  • Knife
  • Vegetable Peeler
  • Steamer Basket
  • Stainless Steel Pot Set
  • Food Processor

Ingredients

  • 1 head cauliflower core removed and broken into pieces
  • 2 large sweet potatoes peeled and chopped into about 1" pieces
  • 1/2 cup unsweetened non-dairy milk or vegetable broth
  • 1 tsp garlic powder
  • sea salt and pepper to taste
Prevent your screen from going dark

Instructions

  • Steam cauliflower and sweet potato in about 1-2" of water until soft. Alternately, roast on parchment paper in a 400° oven for 20-30 minutes.
  • Add the softened vegetables to the bowl of your food processor and process a minute to break up the pieces. Or, mash by hand. Add the unsweetened non-dairy milk or broth, garlic powder, salt, and pepper and continue to process until smooth

Notes

This label is without added salt

Nutrition

Nutrition Facts
Cauliflower Sweet Potato Mash
Amount per Serving
Calories
43
% Daily Value*
Fat
 
0.4
g
1
%
Saturated Fat
 
0.1
g
1
%
Sodium
 
33.4
mg
1
%
Carbohydrates
 
8.7
g
3
%
Fiber
 
1.7
g
7
%
Sugar
 
2.1
g
2
%
Protein
 
1.6
g
3
%
Vitamin A
 
750
IU
15
%
Vitamin C
 
23.1
mg
28
%
Calcium
 
40
mg
4
%
Iron
 
0.4
mg
2
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Tag @PlantBasedCooking on Intagram!
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Reader Interactions

Comments

  1. Sylvia Polk

    August 10, 2017 at 12:39 pm

    Are you sure you meant 12 c. milk?

    Maybe you really meant 1/2/c.

    Reply
    • Diane Smith

      August 10, 2017 at 1:39 pm

      Ooops, yep I meant 1/2 cup. Thanks for pointing that out 🙂

      Reply
  2. Nicole

    August 11, 2017 at 10:47 am

    Hi, what’s the serving size?

    Thank You

    Reply
    • Diane Smith

      August 11, 2017 at 11:12 am

      Serving size is always one of the hardest things to figure on some recipes. Some food blogger say 1/8 of the recipe, but that doesn’t really give you want you want, I’m assuming. This recipe is for 1/2 of a cup. I hope that helps. I recalculated the nutrition label and had to adjust it upward on calories to 43 which is still great.

      Reply

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