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    Home » Vegan Recipes » Vegan Side Dishes » Microwave Vegan Cauliflower Mash

    Microwave Vegan Cauliflower Mash

    Published: May 24, 2018 · Modified: Jun 1, 2021 by Kate Ford · This post may contain affiliate links.

    Vegan Cauliflower Mash
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    A light and low-carb vegan cauliflower mash that's so easy to make in the microwave. Perfect with vegan sausages and gravy, or for topping your favourite shepherds' pie.

    When did cauliflowers get so trendy?! There must have been a huge surge in cauliflower sales in the last five years or so, since everyone started getting giddy with excitement about cauliflower rice, cauliflower pizza bases, and cauliflower steaks.  

    Vegan cauliflower mash was a bit of a revelation to me when I first tried it - puréed cauliflower actually tastes surprisingly un-cauliflowery, (is that a word?). It is smooth and 'buttery' if you purée it with dairy-free cream and margarine, and takes on any flavours you choose to pair it with, (in this case, dijon mustard and vegan cheese or nutritional yeast).

    I call it mash, but in fact this only becomes mash-like when you blitz it to a purée with a blender or food processor. If you mash it with a potato masher it just won't have that smooth and creamy texture.

    I've made it in many different ways over the years but always come back to this very easy microwave method. It is just so quick and very straightforward and ready in less than 10 minutes.

    Jump to:
    • 👩🏽‍🍳 Variations and flavour ideas
    • 📝 What you need
    • 🔪 Microwave or stovetop?
    • 🍽 If you liked that...
    • 📖 Recipe
    • 💬 Comments and Reviews
    vegan cauliflower puree

    Cauliflower mash is so lovely with some vegan sausages and gravy, or makes an excellent topping for a vegan shepherds' pie, (like the Colcannon-topped Vegan Shepherds' Pie I posted recently).

    👩🏽‍🍳 Variations and flavour ideas

    If mustard and/or vegan cheese aren't you're thing or wouldn't go with what you're serving this with, you could flavour your cauliflower mash with:

    • Vegan pesto
    • Sun-dried tomato paste
    • Fresh herbs (finely chopped parsley and basil would be lovely in the summer)
    • Spring onions and finely-chopped kale for a colcannon-style mash
    • Curry powder, (cooked gently for a minute or two in the dairy-free margarine before adding it to the mash)

    Let me know what you do with yours!

    📝 What you need

    Ingredients

    • Cauliflower
    • Dairy-free margarine
    • Dairy-free cream or milk
    • Vegan cheese or nutritional yeast flakes (optional)
    • Dijon mustard

    Equipment

    You will need a fairly large lidded microwaveable dish - I make this mash so often I actually bought one specially which is really good, similar to this one by Sistema.

    A stick blender is the easiest way to blitz your carrot and swede mash to a smooth and silky purée. No pouring into a blender, just stick it in the pan and blitz. Mine is by Dualit and has served me well for many years, but any good quality stick blender will do the job well.

    You can of course mash it by hand with a standard potato masher, but you will never achieve that smooth consistency of a restaurant-standard mash without a blender.

    Easy Vegan Cauliflower Mash - a perfect accompaniment to lower-carb vegan meals #vegan #plantbased #lowcarb | thevegspace.co.uk

    🔪 Microwave or stovetop?

    The instructions below are to cook this cauliflower mash in the microwave, as that's what I find quickest and easiest. But if you don't have a microwave or prefer to cook it on the hob, that's absolutely fine.

    Just steam the cauliflower - either in a steamer over a pan or water, or by cooking in a lidded pot with the vegan butter and a little water. When the cauliflower is just tender, drain off any excess water then blitz as per the recipe.

    Loved this recipe? ⭐️ Leave a star rating below! 📸 Snap a photo of your finished dish and share it with me on Instagram, tagging me @thevegspace or #thevegspace 📩 And get all my latest recipes in a weekly e-mail by subscribing to my newsletter.

    🍽 If you liked that...

    .... you might also enjoy these vegan recipes from The Veg Space:

    • Carrot and Swede Mash
      Carrot and Swede Mash
    • Butter Bean Mash
      Butter Bean Mash
    • Vegan Pate
      Sun Dried Tomato Vegan Pâté
    • Butter Bean Hummus
      Butter Bean Hummus

    📖 Recipe

    Vegan Cauliflower Mash

    Microwave Vegan Cauliflower Mash

    Kate Ford | The Veg Space
    A light and low-carb vegan cauliflower mash that's so easy to make in the microwave. Perfect with vegan sausages or for topping your favourite shepherds' pie.
    5 from 11 votes
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    Prep Time 5 mins
    Cook Time 8 mins
    Total Time 13 mins
    Course Side Dish
    Cuisine British
    Servings 4 people
    Calories 129 kcal

    Ingredients
     
     

    • 1 large cauliflower
    • 2 tablespoon dairy-free margarine
    • 2 tablespoon dairy-free cream or milk
    • salt and black pepper
    • 50 g vegan cheese (optional - or 1 tablespoon nutritional yeast flakes)
    • 1 teaspoon dijon mustard

    Instructions
     

    • Remove the leaves and base of the stalk from the cauliflower.  Chop the remaining stalk and florets into small-ish chunks.  
    • Put the cauliflower into a large, lidded microwaveable bowl and add the dairy-free margarine and vegan cream or milk. Season well with salt and black pepper.
    • Microwave on full power for 4 minutes, then give it a stir or toss around, and return to the microwave for another 4 minutes.
    • Use a hand blender or food processor to blitz the cauliflower to a smooth purée.
    • Add the vegan cheese and mustard or your own choice of flavourings. Blitz again if necessary. Taste and adjust seasoning as required.

    ENVIRONMENTAL INFORMATION

    Video

    Nutrition

    Serving: 1portionCalories: 129kcalCarbohydrates: 11gProtein: 3gFat: 8gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 1gSodium: 234mgPotassium: 448mgFiber: 3gSugar: 4gVitamin A: 273IUVitamin C: 69mgCalcium: 42mgIron: 1mg
    Tried this recipe?Let us know how it was! Mention @thevegspace or #thevegspace
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    About Kate Ford

    Hi! I'm Kate, vegan home cook and blogger behind The Veg Space and author of Vegan in 15. I'm passionate about creating easy vegan recipes that even a first-time cook can follow.

    Reader Interactions

    Comments

    1. Katie Youngs says

      June 02, 2021 at 7:30 pm

      I've never made cauliflower mash in the microwave before. Thanks for the recipe! It came out great!

      Reply
    2. Toni says

      June 02, 2021 at 1:00 pm

      This is such a great idea!! Even my kids loved it!

      Reply
    3. Katherine says

      June 02, 2021 at 12:40 pm

      What a great way to enjoy cauliflower! I love the idea of putting it on veggie shepherd's pie for an extra hit of veg.

      Reply
    4. Marie-Charlotte Chatelain says

      June 02, 2021 at 10:41 am

      What an amazing alternative to potato mash ! Love me a good low carb sidee

      Reply
    5. Louise Cayzer says

      June 02, 2021 at 9:21 am

      I love mash and this sounds so delicious! Perfect for cooler weather comfort food.

      Reply
    6. Corina Blum says

      June 03, 2018 at 8:03 pm

      I grew up not liking cooked cauliflower but these days I roast it all the time - I just haven't tried any other cooking methods. I'll have to try this though as it sounds beautifully creamy and I'd love to see if I really do like cauliflower cooked in a different way. Thanks so much for sharing with #CookOnceEatTwice!

      Reply
    7. Beth says

      May 26, 2018 at 10:16 am

      Deli-shes but smell of cauliflower not good.

      Reply
    8. Beth says

      May 25, 2018 at 4:16 pm

      We haven’t made cauliflower mash with a nice a grainy mustard! That is a great idea! I’m definitely giving this a try! I like the nutritional yeast too! Kind of cauliflower au gratin feel!

      Reply
    9. Ann says

      May 25, 2018 at 3:09 pm

      This looks so good! For some reason I haven’t yet gotten on the making-everything-with-cauliflower bandwagon yet, although I love it! I’ll have to try this for sure.

      Reply
    10. Lane Patten says

      May 25, 2018 at 2:52 pm

      This looks SO, SO good! And I am a true cauliflower lover!

      Reply
    11. Jill says

      May 25, 2018 at 2:44 pm

      I am amazed by the texture of this cauliflower mash. I’ll have to try your recipe!

      Reply

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