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Home » Mashed Cauliflower with Gravy

Mashed Cauliflower with Gravy

May 22, 2016 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 just happens to be one of those super healthy cruciferous vegetables that is not only tasty, but can also be found in a plethora of recipes, but it great in this simple mashed cauliflower with gravy recipe.

Mashed Cauliflower

We know now that potatoes are full of vitamins and not to be avoided unless they’re fried or smothered in butter, but sometimes we like to mix it up and this mashed cauliflower is a great substitute.

It’s easier than potatoes because you don’t have to bother with peeling the skin and it’s super easy to steam the cauliflower which retains all of the nutrients. I prefer steaming over boiling for this reason.

Mashed cauliflower is perfect for a fancy dinner or a quick weekday meal.

Mashed Cauliflower

This recipe may even be quicker than making it with potatoes because you don’t have to bother with peeling the skin. And, it’s super easy to steam the cauliflower which retains all of the nutrients.

I absolutely prefer steaming over boiling for this reason. Mashed cauliflower is perfect for a fancy dinner or a quick weekday meal with Marinated stuffed mushrooms or Eggplant steak and steamed kale. Either way, it’ll be sure to satisfy.

Try pairing this side with another plant-based recipe:

  • Baked Tofu
  • Caesar Salad
  • Kale and Brussels Sprouts Salad
  • Sunshine Squash Salad

If you have a food processor, it makes the job easier. Just add the steamed cauliflower along with nutritional yeast, which will add vitamin B12, the unsweetened non-dairy milk and salt, and pepper to taste. Add raw or roasted garlic, too, for a variation. Then serve it with this easy-to-make vegan gravy.

The tamari and nutritional yeast are the main flavor components in the mash, offering that salty, savory, umami flavor that satisfies. You may even use miso paste, instead of tamari, to keep that umami flavor and also offer a healthy dose of digestive enhancing probiotics.

There’s something satisfying about gravy…maybe it reminds us of days with the folks or of our holiday celebrations. This easy vegan gravy recipe is great with this meatless BBQ meatloaf recipe, or with your Thanksgiving sides, as well.


I’d love to hear your feedback in the comments below for this Mashed Cauliflower with Gravy 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 Plantricious Friendly because it meets the following guidelines.

"Cooking with Plantricious Friendly 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
  • *Plantricious Friendly foods may include but are not limited to condiments, fermented foods, soups, sauces, beverages, dressings, marinades, etc.

 

Mashed Cauliflower
Print Recipe
5 from 3 votes

Mashed Cauliflower with Gravy

Make this quickly by steaming and processing with nutritional yeast and unsweetened non-dairy milk. Makes a great side.
Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Servings: 4 people

Equipment

  • Stainless Steel Pot Set
  • Steamer Basket
  • Food Processor
  • Spatula Set
  • Non-stick pan
  • Whisk

Ingredients

Mashed Cauliflower

  • 1 head cauliflower, leaves removed and cut into pieces
  • 2 heaping Tbl nutritional yeast
  • 1/3 cup unsweetened non-dairy milk
  • sea salt and pepper to taste

Vegan Gravy

  • 1/4 cup whole wheat flour or unbleached flour
  • 1/2 tsp onion powder
  • 2 Tbl nutritional yeast
  • 2 cups low-sodium vegetable broth
  • 2 Tbl warm water
  • 2 tsp low-sodium tamari (or low-sodium soy sauce)
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Instructions

Mashed Cauliflower

  • Place cauliflower into a pan with a steamer basket and about 1 inch of water. Steam until tender, about 15 minutes.
  • Place in the container of your food processor. Add the nutritional yeast, non-dairy milk and salt & pepper. Whir until smooth, adding more milk as needed to thin.

Vegna Gravy

  • Add flour, onion powder, and nutritional yeast to a pan and toast over medium heat for a few minutes.
  • Add vegetable broth, whisking constantly to keep it from clumping.
  • Add and soy sauce to the gravy. Stir until thickened and season with salt and pepper.

Nutrition

Nutrition Facts
Mashed Cauliflower with Gravy
Amount per Serving
Calories
98
% Daily Value*
Fat
 
1.7
g
3
%
Saturated Fat
 
0.3
g
2
%
Sodium
 
291
mg
13
%
Carbohydrates
 
16.9
g
6
%
Fiber
 
5.4
g
23
%
Sugar
 
4.4
g
5
%
Protein
 
6.3
g
13
%
Vitamin C
 
65.2
mg
79
%
Calcium
 
40
mg
4
%
Iron
 
1.6
mg
9
%
* 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. Marina Fairfield

    May 26, 2017 at 11:07 am

    How much miso paste in the gravy? It is not mentioned in the list of ingredients.

    Reply
    • Diane Smith

      May 26, 2017 at 11:22 am

      Oops, I meant to remove that since it was salty enough with the Tamari. I removed it from the instructions. Thanks for bringing that to my attention.

      Reply
  2. Patty

    February 20, 2018 at 12:03 pm

    I tried this, I put some potatoes in the mix with the cauliflower and it was great. Thanks

    Reply
    • Diane Smith

      February 20, 2018 at 12:19 pm

      Hey Patty, thanks. I’m glad you enjoyed them. I love mixing potatoes with the cauliflower, too!

      Reply

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