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Easy and Delicious Vegan Gluten Free Recipes

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Home » Recipes » Sides » Vegan Mashed Cauliflower with Caramelized Onions and Mushrooms

October 25, 2017 By Willow Moon
This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.

Vegan Mashed Cauliflower with Caramelized Onions and Mushrooms

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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!

Vegan Mashed Cauliflower with Caramelized Onions and Mushrooms close up with fork on cutting board.

Healthy Swap

I made this Vegan Mashed Cauliflower with Caramelized Onions and Mushrooms because I am all about a healthy swap. 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 mashed potatoes or rice, I replace them with cauliflower.

Vegan Mashed Cauliflower close up.

Healthy But Indulgent

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.

I would have to do a side-by-side taste test, but I think that I prefer the taste of mashed cauliflower over mashed potatoes even without the onions and mushrooms.

This dish isn't as heavy as mashed potatoes, so you will still have room for dessert!

Whenever I include caramelized onions and mushrooms in a recipe, I know that it will be a hit. They are foolproof ingredients that I love in anything I add them to.

To be honest, 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 Bean and Corn Enchiladas on Christmas.

I've had falafel and hummus or sushi on Thanksgiving. I'm just not that into traditional American holiday foods.

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.

As long as I put my spin on it, I am a happy camper.

Vegan Cauliflower Mash on napkin birds eye view.

My plan was to create at least two more holiday recipes before Thanksgiving, but this weekend I broke my ankle. Those of you who post on social media know that posts need to be published and shared on social media in a timely manner.

Even though I am using a wheelchair, I don't know how much I will be able to get done. I am either in a state of being in pain, or feeling yucky from my meds, so food is not on my radar much, except to make sure that I am getting enough nutrients to heal.

I was going to create two desserts, which may have to wait until next year. It's a good thing that I have three months worth of posts waiting to be posted so that I don't have to create any new recipes!

Vegan Cauliflower Mash Recipe with Caramelized Onions and Mushrooms bird's eye view

This Vegan Mashed Cauliflower with Caramelized Onions and Mushrooms feels indulgent, yet it is healthy! Click To Tweet

 

Other Healthy Swaps That You Might Like

  • Maple Chipotle Black Bean Lettuce Wraps with Mango Salsa
  • Lentil and Mushroom Shepherd's Pie with Mashed Cauliflower
  • Bean and Mexican Cauliflower Rice Burritos
  • Ginger Garlic Zucchini Noodle Stir Fry

Vegan Mashed Cauliflower Recipe in a bowl with fork.

Vegan Mashed Cauliflower Recipe

Whether you are cutting back on carbs or want to add more veggies into your repertoire, this mashed cauliflower recipe is for you. Caramelized onions and portobello mushrooms add a rich touch. Perfect for a Thanksgiving side.

If you love this recipe, please come back and leave your feedback and star rating.

Affiliate links below. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

You May Need:

Balsamic vinegar

Vegan Mashed Cauliflower with Caramelized Onions and Mushrooms
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4.67 from 3 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 vegan, gluten free
Keyword cauliflower mash low carb, vegan mashed cauliflower
Prep Time 5 minutes
Cook Time 55 minutes
Total Time 1 hour
Servings 4
Calories 56kcal
Author Willow Moon

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
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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 of salt on the onions.
  • Stir the onions every few minutes or so. Cooking will take about 35-40 minutes. Add balsamic 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.

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
Love Animals?Support animals by reviewing vegan dishes or products on the abillion app. One review = $1 and takes 30 seconds! Use code WMOON to get started.
Did You Make This Recipe?Tag @createmindfully on Instagram and hashtag it #createmindfully!

*Note: Nutrition information should be considered an estimate only. Different nutrition calculators give you different results.

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Vegan Cauliflower Mash collage photo with two photos and text in between.

Vegan Mashed Cauliflower with Caramelized Onions and Mushrooms photo with text.

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Reader Interactions

Comments

  1. Katelyn says

    November 17, 2018 at 12:07 pm

    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

      November 17, 2018 at 4:10 pm

      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
  2. Francine says

    April 10, 2018 at 2:57 pm

    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

      April 10, 2018 at 3:11 pm

      Thanks Francine, I'm so glad that you like it!

      Reply
  3. Ashley says

    February 09, 2018 at 11:01 am

    Yes love this healthy swap! Looks so good. ❤️

    Reply
    • Willow Moon says

      February 10, 2018 at 10:51 am

      Thanks Ashley!

      Reply
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Namaste, I'm Willow!

Willow Moon

I have been vegan for 22 years and
gluten free for 10 years. Here you will
find healthy gluten free vegan recipes
and ways to heal, thrive, and
consciously create.

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