Vegan Mashed Cauliflower (Instead of Mashed Potatoes)

Total Time
Prep 10 mins
Cook 10 mins

My husband doesn't like to eat starchy food so I found this recipe on and modified it a bit. This is an excellent replacement for mashed potatoes. I like this with Vegan Fat Free Lentil & Corn Patties with vegan gravy and either broccoli or green beans.

Ingredients Nutrition


  1. Cook frozen cauliflower by following the package directions. Cook until it is very well done (soft!) approximately 8-10 minutes. (You may also use 1 pound of fresh cauliflower). Put into a colander and drain.
  2. While cauliflower is cooking, combine soy milk, garlic, water, and seasonings, in small saucepan over medium heat. When it reaches a boil, add the cornstarch/water mixture, stirring constantly until thickened. Set aside for next step.
  3. When cauliflower is cool enough for you to handle, squeeze as much water out of it as possible. (Put it into a colander and pressed it with the back of a big spoon). Next, put the cauliflower into a food processor and whir on high for a minute or just mash with a fork. Add the sauce from step 2. Process/stir until the cauliflower is creamy and smooth.
  4. Check the consistency. If it is too thick for you, add a tiny bit of soymilk, mix, and check again. Too much liquid and you will end up with soup!
  5. Add additional seasoning to taste. Serve hot/warm. You may need to heat it quickly in the microwave before serving.
Most Helpful

This is an excellent recipe. I also steamed the cauliflower instead of boiling. My cauliflower was small so I instinctively and correctly added the milk mixture to the cauliflower incrementally instead of adding the entire liquid to the cauliflower.

Luvivane February 05, 2011

Excellent! I am trying to lose weight on Weight Watchers' "point" system and this is a wonderful "0 points" side dish. Really hits the spot as a mashed potato substitute.

FatherEric May 18, 2009

I'm not vegan, but am always looking ways to reduce calories in my diet so I tried this recipe. The sauce was great in creating a creamy consistency. I did use almond milk instead of soy and par boiled then roasted the cauliflower and was very happy with the results. I want to try the sauce in mashed potatoes.

vcarrie June 23, 2011