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This Vegan Mashed Cauliflower with Caramelized Onions and Mushrooms is the side dish you want on your holiday menu! It feels indulgent, yet it is healthy!
I made this Vegan Mashed Cauliflower with Caramelized Onions and Mushrooms because I am all about healthy swaps. Whenever I can swap out a starchy vegetable or a processed grain, I am all over it.
I've been known to make wraps with nori seaweed or green lettuce. I love to make noodles out of zucchini, carrots, sweet potato, and cucumber.
Whenever a recipe calls for vegan mashed potatoes or rice, I replace them with cauliflower.
This is the perfect Thanksgiving side. It is healthy, yet you feel like you are indulging. Sweet caramelized onions and mushrooms elevate creamy mashed cauliflower to another level.
This dish isn't as heavy as mashed potatoes, so you will still have room for dessert!
I prefer multicultural cuisine for the holidays and in general. I've been known to eat Vegan Zucchini Lasagna with Tofu Ricotta and Walnut Sauce or Tofu Enchiladas on Christmas.
I do like a healthy swap though, and since I am a food blogger, I thought I should include some traditional recipes like this one and my Roasted Brussels Sprouts and Apples with Tahini Dressing.
Other recipes to try are my Frozen Stir Fry Meal Vegan Mashed Cauliflower and Ricotta, Vegan Mashed Cauliflower recipe, and Onion Fritter recipe.
Jump to:
- ❤️ Why You'll Love It
- 🧾 Ingredients
- 🔪 Instructions
- 🍽 Serving
- 👩🏻🍳 Recipe FAQs
- Other Healthy Swaps
- 📋 Recipe
- 💬 Comments
❤️ Why You'll Love It
- It is healthy and flavorful.
- It's the perfect side dish for the holidays.
- Caramelized onions and mushrooms elevate mashed cauliflower to another level.
🧾 Ingredients
- Cauliflower: You could use fresh or frozen cauliflower.
- Olive oil: For the mashed cauliflower, you could also use vegan butter, like Earth Balance.
- Almond milk: I used unsweetened plain almond milk. You could use any dairy-free milk.
- Onion: A sweet onion, yellow onion, or white onion all will work. Although I prefer a sweet onion or yellow onion.
- Salt and pepper: Enhances flavors and adds flavors.
- Balsamic vinegar: Adds sweetness. You could also add a pinch of sugar or brown sugar, which I've been known to do when I don't have balsamic vinegar.
- Mushrooms: I used baby portobello mushrooms. You could use your favorite mushrooms.
To see the full list of ingredients with measurements and instructions, see the recipe card at the bottom of this post.
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🔪 Instructions
Step 1: Steam cauliflower, then let it cool.
Step 2: Add cauliflower, almond milk, olive oil or vegan butter, and salt and pepper to a food processor. Set aside.
Step 3: Add olive oil and onions to a skillet. Heat on medium-low.
Step 4: Cook for about 35-40 minutes.
Step 5: Pour a splash of balsamic vinegar to deglaze the pan.
Step 6: Add mushrooms and cook a few minutes more.
Step 7: Reheat mashed cauliflower and top with caramelized onions and mushrooms.
🍽 Serving
- Vegan Tahini Noodles
- Vegan Lentil Loaf
- Vegan BBQ Jackfruit Sandwich
- Vegan Spinach Lasagna
👩🏻🍳 Recipe FAQs
Why is my cauliflower mash grainy?
You probably didn't cook it long enough. Make sure the steamed cauliflower is fork-tender.
Is cauliflower a good substitute for potatoes?
Mashed cauliflower makes an excellent substitute for mashed potatoes. It becomes creamy when blended with olive oil or vegan butter and almond milk.
Other Healthy Swaps
- Maple Chipotle Black Bean Lettuce Wraps with Mango Salsa
- Lentil and Mushroom Shepherd's Pie with Mashed Cauliflower
- Bean and Mexican Cauliflower Rice Burritos
- Black Bean Hummus Collard Wrap
If you tried this Vegan Mashed Cauliflower with Caramelized Onions and Mushrooms Recipe or any other recipe on my website, please leave a ⭐️ star rating and let me know how you like it in the 💬comments below. I love hearing from you!
Whether you are cutting back on carbs or want to add more veggies to your repertoire, this mashed cauliflower recipe is for you. Caramelized onions and portobello mushrooms add a rich touch. Perfect for a Thanksgiving side.
📋 Recipe
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4.80 from 5 votes
Vegan Mashed Cauliflower with Caramelized Onions and Mushrooms
This Vegan Mashed Cauliflower with Caramelized Onions and Mushrooms is the side dish you want on your holiday menu! It feels indulgent, yet it is healthy!
Course Side Dish
Cuisine American
Prep Time 5 minutes minutes
Cook Time 55 minutes minutes
Total Time 1 hour hour
Servings 4
Calories 56kcal
Author Willow Moon
Equipment
Ingredients
- 1 head cauliflower chopped (2 cups)
- 1 tablespoon olive oil or Earth Balance
- 6 tablespoons unsweetened plain almond milk
- 1 onion sliced (2 cups)
- Salt and pepper
- Slash balsamic vinegar
- 1 cup sliced baby portobello mushrooms
US Customary - Metric
Instructions
Steam cauliflower. Set aside until cool. Mix in food processor with almond milk, salt, pepper, and olive oil or Earth Balance.
Heat olive oil in a pan at medium low heat and add sliced onions. Stir the onions until they are coated with oil. Sprinkle a pinch ofsalt on the onions.
Stir the onions every few minutes or so.Cooking will take about 35-40 minutes. Addbalsamic vinegar to deglaze the pan. Add sliced mushroom, and cook a few minutes more.
Reheat mashed cauliflower on stovetop or in microwave. Top with caramelized onions and mushrooms.
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Nutrition
Calories: 56kcal | Carbohydrates: 4g | Protein: 1g | Fat: 3g | Saturated Fat: 0g | Cholesterol: 0mg | Sodium: 40mg | Potassium: 198mg | Fiber: 1g | Sugar: 2g | Vitamin C: 14.9mg | Calcium: 39mg | Iron: 0.2mg
*Note: Nutrition information should be considered an estimate only. Different nutrition calculators give you different results.
More Sides
- Best Vegan Mashed Potato Pancakes
- Red Lentil Pasta Salad with Chickpeas
- Vegan Sweet Potato Salad
- Frozen Vegetable Stir Fry with Zucchini Noodles
Reader Interactions
Comments
K P VASUDEVA RAO says
Hi, namaste,
I am from India, and I thoroughly enjoyed reading about this delicious dish. You have mentioned in the nutritional information that the dish has 56 calories. Is this value of all the four servings or only one serving?
Kindly let me know.
Adios.
Reply
Willow Moon says
That's for one serving.
Reply
Katelyn says
Made this today and it was a total hit! I served it with spinach I had sauteed with a bit of red pepper flake, minced garlic, salt, and lemon and we made this "side" our main course. I added vegan Parmesan to the cauliflower mash, but I think it would be good without it. This will definitely be placed in regular rotation in our house! Thank you for sharing.
Reply
Willow Moon says
Thanks Katelyn! I'm so glad that you like it! I'm going to have to try the sauteed spinach. I have done it with garlic and olive oil, but I love the addition of lemon juice and red pepper flakes!
Reply
Francine says
The combination of the mashed cauliflower with the onions and mushrooms is SO good! It makes the mashed cauliflower more pleasurable!
Reply
Willow Moon says
Thanks Francine, I'm so glad that you like it!
Reply
Ashley says
Yes love this healthy swap! Looks so good. ❤️
Reply
Willow Moon says
Thanks Ashley!
Reply
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