Vegan Mashed Cauliflower with Kale and Mushroom

You can never have too many side dish recipes, so give Vegan Mashed Cauliflower with Kale and Mushroom a try. One serving contains 167 calories, 13g of protein, and 3g of fat. This gluten free, lacto ovo vegetarian, and primal recipe serves 4 and costs $2.58 per serving. Head to the store and pick up black pepper, kale, sea salt, and a few other things to make it today. This recipe from Running on Real Food has 299 fans. From preparation to the plate, this recipe takes about 20 minutes. All things considered, we decided this recipe deserves a spoonacular score of 100%. This score is awesome. If you like this recipe, you might also like recipes such as Roasted Garlic Mashed Cauliflower with Vegan Mushroom Gravy, Asiago Roasted Mushroom Mashed Cauliflower, and Cauliflower Mashed Potatoes with Mushroom Gravy.

Servings: 4

Preparation duration: 5 minutes

Cooking duration: 15 minutes

 

Ingredients:

black pepper to taste

1½ crowns of cauliflower (1300 g), chopped into pieces

3 tbsp vegetable stock or non-dairy milk

8 cloves garlic, mince 4 and set 4 aside

approximately 4 handfuls of kale (165 g), or 1 large bunch de-stemmed

2 tbsp nutritional yeast (optional)

1 tsp olive oil

½ a red onion (135 g), diced

½-1 tsp sea salt

227 g (8 oz) white mushrooms, sliced

Equipment:

frying pan

pot

food processor

Cooking instruction summary:

Place the chopped cauliflower in a large pot of water and bring to a boil. Cook until fork tender.In a large frying pan, heat the olive oil over medium heat. Add the garlic, mushrooms and onion and saute until everything starts to soften.Add the kale to the pan and cook until soft.Once the cauliflower is cooked, strain then place in a food processor with the nutritional yeast, 4 cloves garlic, salt and either vegetable stock or non-dairy milk. Process until smooth and creamy. Add pepper to taste.Mix with the kale and mushrooms and serve topped with fresh parsley and chives.Serves 4 as an entree, or 6-8 as a side.

 

Step by step:


1. Place the chopped cauliflower in a large pot of water and bring to a boil. Cook until fork tender.In a large frying pan, heat the olive oil over medium heat.

2. Add the garlic, mushrooms and onion and saute until everything starts to soften.

3. Add the kale to the pan and cook until soft.Once the cauliflower is cooked, strain then place in a food processor with the nutritional yeast, 4 cloves garlic, salt and either vegetable stock or non-dairy milk. Process until smooth and creamy.

4. Add pepper to taste.

5. Mix with the kale and mushrooms and serve topped with fresh parsley and chives.

6. Serves 4 as an entree, or 6-8 as a side.


Nutrition Information:

Quickview
188k Calories
13g Protein
3g Total Fat
33g Carbs
100% Health Score
Limit These
Calories
188k
9%

Fat
3g
5%

  Saturated Fat
0.49g
3%

Carbohydrates
33g
11%

  Sugar
12g
14%

Cholesterol
0.0mg
0%

Sodium
417mg
18%

Get Enough Of These
Protein
13g
27%

Vitamin C
307mg
373%

Vitamin K
345µg
329%

Vitamin A
6498IU
130%

Folate
252µg
63%

Vitamin B6
1mg
56%

Manganese
1mg
52%

Copper
0.98mg
49%

Potassium
1676mg
48%

Fiber
10g
41%

Vitamin B2
0.58mg
34%

Vitamin B5
3mg
34%

Phosphorus
268mg
27%

Vitamin B3
5mg
26%

Vitamin B1
0.33mg
22%

Magnesium
87mg
22%

Calcium
174mg
17%

Iron
3mg
17%

Selenium
8µg
13%

Vitamin E
1mg
13%

Zinc
1mg
12%

Vitamin B12
0.14µg
2%

Vitamin D
0.25µg
2%

covered percent of daily need
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Food Trivia

Chicken contains 266% more fat than it did 40 years ago.

Food Joke

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