Vegan Miso Cauiflower Mashed “Taters”

Vegan Mashed Cauliflower with Mushroom Miso Gravy Broccoli and Peas

If you think you’re the only one with a picky eater in the family, don’t worry you’re not alone.  I can eat virtually any veggie raw, eating plain cucumber and carrots are my favourite and sometimes I even crave tomatoes and eat them like an apple.

Caleb on the other hand isn’t quite there yet and maybe it’s just not his style but once in a while I crack an American joke (I’m Canadian) and  blame it on the culture here. Hehe… but truly, I am lucky to have him around because I can be sure my recipe checks out when he really enjoys a dish I create. Cauliflower dishes have been a tough one with him, he pretty much wouldn’t eat cauliflower at all when I’d make it but this time around asked me to make this recipe two nights in a row. Yes, this is a cooked recipe and no we’re not 100% raw. I get asked every day if eating steamed veggies or a cooked vegan meal is going to destroy all of the progress someone has made on a raw diet. Some vegetables are actually enhanced by being cooked, so find a balance that’s right for you. You don’t have to be 100% to be rawesome.

If you’re curious about the taste, you just have to try this recipe out but I can assure you it tastes just like mashed potatoes. I’ve made a few different mashed cauliflower recipes and any time I feed them to meat eaters or people in transition to a plant based diet, they can’t tell the difference between the cauliflower and potatoes until they don’t feel like passing out immediately after dinner.

Mashed “Taters”: 

• 1 head of cauliflower
• 1/8 cup of chickpea miso
• 1/4 tsp. himalayan salt
• 1/4 tsp. garlic powder
• 1/4 tsp. onion powder
• 1/2 tsp. garam masala powder

Instructions: Wash, chop and steam or boil your cauliflower until it’s tender. (You can do this raw if you like, however cruciferous vegetables are high in goitrogens which can mess with the thyroid when eaten raw in abundance so I prefer to cook them once in a while.) Take your softened cauliflower and place in the food processor, or high powered blender. Add your miso and seasoning and process until you reach your desired consistency. I like them to be very smooth and fluffy, or you can make them chunky. Make sure to stir thoroughly to ensure you don’t have any chunks of miso that didn’t get mixed in.

Note: If you want to feed more than 2 people generously, you may want to use 2 heads of cauiflower.  The recipe can be duplicated, and you can add about 1/4 cup of chickpea miso to the mixture which should be enough

Miso Mushroom Gravy:

• 1-2 cups of mixed mushrooms of choice (shaitake, maitake, etc) or
• Brown Mushrooms
• 1/4 cup chickpea miso
• 1/4 tsp. garlic powder
• 1/4 tsp. onion powder
• 1-2 cups of hot water

Instructions: If you’re using dried mushrooms, let them soak in 1-2 cups of water for 10 minutes or until soft. Then add to a pot and boil for 5-10 minutes. Remove from heat and place in your Vitamix, add miso and seasoning and blend until the mixture is creamy. You may want to add less water to start and continue to add more in until you get the right consistency for your preference.

Sheleana Holding Cauliflower

5 Rawesome Facts about this Meal

1. In one medium head of cauliflower you get 11.3 grams of protein, 29.2 grams of carbs and 1.6 grams of fat.

2. Cauliflower can also aid digestive troubles because it’s high in dietary fiber, helping you cleanse your digestive system and escort toxins out from the body.

3. Cauliflower is high in Vitamin C an antioxidant that can help protect your immune system from dis-ease and keep you looking and feeling young.

4. Cauliflower is rich in Vitamin K & Omega 3 fatty acids making it a helper in reducing and relieving inflammation in the body.

5. Mushrooms have antibacterial, antibiotic and antioxidant properties, proteins, vitamins and minerals that help protect the immune system. Mushrooms contain antibiotics that are very much like penicillin which happens to be extracted from mushrooms) so can help inhibit  microbial and fungal infections.

Learn more recipes and tips like this in our 3 month course How to Go Raw, Not Crazy! We’re taking a few more student testers, so if you’d like more details on how you can get a discount on registration you can email us with the subject line “how to go raw”.

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