Monday, May 15, 2023

How to Make Vegan Garlic Mashed Cauliflower

How to Make Vegan Garlic Mashed Cauliflower Recipe

Garlic is a lively food seasoning that creates a culinary impact. Its  distinctive flavor, pungent aroma, and health benefits make it a sought after ingredient for cuisines from around the world.

garlic bulbs for Garlicky Vegan Cauliflower

Each segment of a garlic bulb is called a clove. The garlic plant is part of the allium (onion) family, and related to chives, green onions, leeks, and shallots.

Cauliflower is a cruciferous vegetable, and member of the mustard family along with broccoli, kale, Brussels sprouts, and cabbage. 

Head of Cauliflower for Vegan Cauliflower Recipe

 Cauliflower is low calorie, and a cup size portion (107g) is only 27 calories. This veggie is low-carb too, with only 5 carbs in each cup. 

It's hydrating (water-packed) and rich in fiber and other nutrients. See more about cauliflower nutrition and health benefits from Web MD. 

This post will show you how to make a mouthwatering recipe that features both ingredients and is:

Simple to prepare



Whole food plant-based WFPB




Keto friendly

Cholesterol free

Vegan and Vegetarian Friendly


Gluten -free

Low fat


 Recipe for Vegan Garlic Mashed Cauliflower

Recipe for  Vegan Garlic Mashed Cauliflower

Try out this scrumptious vegan recipe for garlicky mashed cauliflower. It's easy to prepare, nutritious, and appeals to those who enjoy eating mashed potatoes.


I large head of fresh cauliflower (organic if possible) or 2 packs of cauliflower rice

3-4 cloves garlic

3 or 4 sprigs of fresh parsley, basil, or rosemary, or other fresh or dried herb

2 Tablespoons extra-virgin olive oil or vegetable broth, or water

¼ cup gluten-free oat milk, hemp milk, soymilk, or nut milk of your choosing or vegetable broth instead

Salt and pepper to taste 

What to Do:

1. Cut off green leaves from bottom of cauliflower. Store them in the refrigerator or freezer. Use these greens for sautéing or to add to vegetable stock, casseroles, soup, or stews.

How to cut green leaves off cauliflower

Continue prepping the underside of the cauliflower. Use a sharp knife to cut out as much of the hard core as possible. Chop the core into tiny pieces to include in this dish. 

Smart consumers and frugal homemakers alike aim to conserve food and use every edible morsel. To learn more read food-waste-not-want-not-checklist.

2. Then cut or snap off florets into individual pieces. 

Soak all in a large bowl of clean fresh water long enough to allow sand and dirt to sink to the bottom. Rinse and place into the steamer basket of a large saucepan, and cover.

NOTE: a steamer basket is a handy kitchen utensil. It lifts cauliflower out of the water and off the bottom of the pan. Steamer baskets prevent veggies from losing nutrients as they cook. If you don't have a steamer, use a covered sauce pan. Simply put cauliflower directly into an inch of boiling water and cover. Just test the veggie every minute and remove from water, as soon as cauliflower is very tender.

3. Use a covered steamer pot or covered sauce pan to cook cauliflower on medium setting. Cook time depends on the size of the florets and how large a head of cauliflower you use. 

Steam Cauliflower Florets in a Steamer Pot

Cook time will be between 15-20 minutes for regular florets or about 10 minutes for cauliflower rice. When very tender, remove from stove and allow pot to cool uncovered on a hotplate.

4. While cauliflower is steaming prepare the garlic. Carefully remove the thin outer covering of the bulb. 

Then remove 3-4 cloves from the bulb with your hand or sharp knife. Peel each clove by placing the side of a paring knife on top of the clove and press down until the thin white or purplish white skin comes off. 

Either mince garlic with a paring knife or chop it in a food processor. 

5. Sauté garlic in 2 Tablespoons extra virgin olive oil. For those who count calories or omit oil, use vegetable broth or water instead. 

Sauté minced garlic till lightly brown

Cook time will be anywhere from 3-5 minutes. Cook until garlic turns golden brown but not burnt.  When ready, blend into drained steamed cauliflower.

Note: Garlic is an aromatic, and the smaller the pieces of cut garlic, the bolder it tastes.

6. Place cauliflower, veg milk, garlic, and additional seasonings of choice into the bowl of a food processor. 

Timing is everything so use the pulse setting to make this dish as creamy or chunky and flavor packed as you like. 

Eye the mixture as the machine works, and stop it before the mashed cauliflower becomes cauliflower soup.

Cooked cauliflower can be mashed with an immersion blender or even a hand held potato masher.

Sprinkle on fresh or dried herbs as a garnish. My favs are fresh chopped rosemary, parsley, and fresh basil.

Serve cauliflower immediately or refrigerate in an airtight container for up to 3 days. It can be frozen for up to one month.

Before serving cauliflower that has been refrigerated, preheat oven to 325 degrees F and cook for half an hour or until the top gets a little crispy and browned.


This recipe serves 4 as a side dish and is a wonderful alternative for mashed potatoes.

Before you go please comment below.

Did this recipe intrigue you?

Do you currently include cauliflower in menu planning? Please share about that below.

Did you know vegan garlic mashed cauliflower tastes rich, yet is a low-carb and low calorie veggie option? 

I've served it with mushroom gravy and vegan meatballs and received rave reviews.

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  1. Thank you for sharing this precious recipe!
    Have a great week
    X Daniela @ ~ My little old world ~

    1. Thanks so much Daniela for your visit and comment. Wishing you a wonderful day.

  2. Looks and sounds delicious. Thanks for sharing!

    1. Thanks so much Sheenia for the visit and kind comment. Have a beautiful weekend and please come back again. I

  3. Thanks Carol for hosting and giving me an opportunity to share this post at Talent-Sharing Tuesdays Link-Up 65.

  4. wow, wish I had a food processor. can I just mash them?

    1. Yes, a potato masher or side of a fork works beautifully, just requires some elbow grease. When you make this delicious side dish let me know how you like it.

  5. This looks amazing. I'm saving the recipe so I can make it.

    1. Thanks so much Doreen. Please let me know when you taste it. Have a beautiful day.

  6. While we are not vegan, I am always looking for delicious recipes to put more vegetables on the table at meal times. This looks delicious, thank you!

    1. Your family may be surprised when you tell them it's cauliflower not potatoes. Enjoy.

  7. This sounds really good. Bookmarked this so I can try later.
    Visiting today from SSPS #150

    1. Thanks so much Paula. When you make it, please let me know how you liked it. Have a beautiful evening and be well.

  8. Replies
    1. Thanks Julie. I agree. Looking at this post again makes me want to cook garlicky vegan mashed cauliflower every day. Have a beautiful evening and be well.