A light, low‑carb vegan cauliflower mash that’s quick to make in the microwave. Ideal with vegan sausages and gravy or as a topping for a shepherd’s pie.
Cauliflower has become a kitchen staple over the past few years — from cauliflower rice and pizza bases to steaks — and for good reason. It’s versatile, mild and adapts well to bold flavours.
When I first tried puréed cauliflower I was surprised at how creamy and almost buttery it can taste when blended with dairy‑free cream and margarine. It picks up other flavours easily, so here I add Dijon mustard and either vegan cheese or nutritional yeast for depth.
I call this mash, but you only get that smooth, restaurant‑style texture if you blitz the cooked cauliflower in a blender or with a stick blender. Mashing by hand will leave it more rustic and less silky.
Over the years I’ve cooked cauliflower mash many ways, but this microwave method is my go‑to: fast, simple and ready in about 10 minutes.
This cauliflower mash pairs beautifully with vegan sausages and gravy, or use it as a topping for a vegan shepherd’s pie for a lighter twist.
Variations and flavour ideas
If mustard or vegan cheese aren’t to your taste, try these alternatives to change the flavour profile:
- Vegan pesto
- Sun‑dried tomato paste
- Fresh herbs — finely chopped parsley or basil
- Spring onions and finely chopped kale for a colcannon‑style mash
- Curry powder — gently fry it in the dairy‑free margarine for a minute before mixing in
I’d love to hear how you season yours!
What you need
Ingredients
- 1 large cauliflower
- Dairy‑free margarine (about 2 tbsp)
- Dairy‑free cream or milk (about 2 tbsp)
- Vegan cheese (50g) or 1 tbsp nutritional yeast flakes (optional)
- 1 tsp Dijon mustard
- Salt and black pepper, to season
Equipment
A large lidded microwave‑safe dish is ideal for cooking the cauliflower. A stick blender gives the smoothest result; you can also use a food processor. A potato masher will work if you prefer a more textured mash, but it won’t be as silky.
Microwave or stovetop?
The recipe below uses the microwave for speed, but you can steam the cauliflower on the stovetop if you prefer. Steam until just tender, drain any excess water, then blitz with the margarine, cream and seasonings.
If you liked that…
You might also enjoy these similar vegan sides:
-
Carrot and Swede Mash with garlic butter
-
Butter Bean Mash
-
Stir‑fried Spring Greens with spring onions
-
Sun‑Dried Tomato & Butterbean Vegan Pâté
Recipe
Microwave Vegan Cauliflower Mash
Kate Ford | The Veg Space
Ingredients
- 1 large cauliflower
- 2 tbsp dairy‑free margarine
- 2 tbsp dairy‑free cream or milk
- Salt and black pepper, to taste
- 50g vegan cheese (optional) or 1 tbsp nutritional yeast flakes
- 1 tsp Dijon mustard
Instructions
- Remove the leaves and base of the stalk. Chop the stalk and florets into small-ish pieces.
- Place the cauliflower in a large lidded microwave‑safe bowl. Add the dairy‑free margarine and cream or milk. Season with salt and black pepper.
- Microwave on full power for 4 minutes. Stir or toss the cauliflower, then microwave for another 4 minutes until tender.
- Use a stick blender or food processor to purée the cauliflower until smooth.
- Stir in the vegan cheese (or nutritional yeast) and Dijon mustard. Blitz again if needed, then taste and adjust seasoning before serving.
Video
Nutrition
Calories: 129 kcal
Carbohydrates: 11 g
Protein: 3 g
Fat: 8 g
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