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7 INGREDIENTS •3 STEPS •22min

Vegan Cauliflower Mash

Name: Vegan Cauliflower Mash
Total time: 1320 s
Yield: 4
Ingredients: 1 head Cauliflower; 1 tablespoon Olive Oil; 2 tablespoon Vegan Butter; 1 teaspoon Garlic; 1 teaspoon Sea Salt; 1/2 teaspoon Ground Black Pepper; 1 tablespoon Lemon Juice

5.0

1 Ratings

This 7-ingredient vegan mashed cauliflower recipe is a keto and vegan-friendly alternative to mashed potatoes.

Vegan Cauliflower Mash Recipe | SideChef

This 7-ingredient vegan mashed cauliflower recipe is a keto and vegan-friendly alternative to mashed potatoes.

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I'm on a mission to change the way people eat and understand their food.

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22min

Total Time

$0.55

Cost Per Serving

Ingredients

Servings

US / METRIC

1 head

Large Cauliflower

cut into large florets

1 Tbsp

Olive Oil

2 Tbsp

Vegan Butter

or Butter

1 tsp

Minced Garlic

1 tsp

Sea Salt

1/2 tsp

Ground Black Pepper

1 Tbsp

Lemon Juice

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Nutrition Per Serving

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CALORIES

FAT

6.8 g

PROTEIN

2.9 g

CARBS

7.9 g

Author's Notes

You can easily use this recipe with other ingredients like sweet potatoes or parsnips. Just add 2-3 tablespoons of almond milk when using those root vegetables as they have less water in them. Be sure to use a blender tamper to push down the ingredients while blending.

Cooking Instructions

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Step 1

Fill a large pot with water, add in the Cauliflower (1 head) and bring to a boil. Strain once cooked and ensure there is no excess water.

Step 2

To a high-speed blender, add the cauliflower, Olive Oil (1 Tbsp) , Vegan Butter (2 Tbsp) , Garlic (1 tsp) , Sea Salt (1 tsp) , Ground Black Pepper (1/2 tsp) , and Lemon Juice (1 Tbsp) . Blend till smooth, this should take up to 1 minute.

Step 3

Serve with pepper and more butter.

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Nutrition Per Serving

Calories

% Daily Value*

Fat

6.8 g

Saturated Fat

1.7 g

Trans Fat

0.0 g

Cholesterol

Carbohydrates

7.9 g

Fiber

3.0 g

11%

Sugars

2.9 g

Protein

2.9 g

Sodium

699.0 mg

30%

Vitamin D

Calcium

35.1 mg

Iron

0.7 mg

Potassium

450.1 mg

10%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Disclaimer: All information and tools presented and written within this site are intended for informational purposes only. If you have any concerns or questions about your health, please consult with a physician or other health-care professional.

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Vegan Cauliflower Mash

Ingredients

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Nutrition Per Serving

Author's Notes

Cooking Instructions

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