Recipes Cauliflower Mashed Potatoes

Published on April 17th, 2012 | by Heather Nauta


Protein-Packed Cauliflower ‘Mashed Potatoes’

Cauliflower Mashed Potatoes

Looking for a healthy, tasty alternative to mashed potatoes? Red lentils are the secret to sneaking even more nutrients into this mashed cauliflower side dish.

I’ve seen this idea in a lot of places, and I love it because I’m not a big fan of potatoes but my husband Phil is. They just make me sleepy and don’t digest too well. This recipe has the texture and flavor of mashed potatoes, but so much more vitamins, minerals and protein.

How can that be? Well, there aren’t actually any potatoes in here… it’s cauliflower and red lentils. Cauliflower, even though it’s white, has a ton of vitamins, minerals and cancer-fighting antioxidants. It’s a cruciferous veggie, in the same power-family as broccoli, kale and cabbage.

Red lentils are a great source of protein, especially the amino acid lysine which tends to be low in plant-based foods other than beans and legumes.

If you want some help putting this recipe together, check out my video of the whole process here, from start to finish.

Cauliflower Mashed Potatoes

Prep time: 10 minutes; Cook Time: 20 minutes; Total Time: 30 minutes; Makes 4 servings


  • 1/2 cup split red lentils
  • 2 cups cauliflower
  • 1-2 cloves garlic, roasted or pressed
  • 1 Tbsp nut/seed butter (almond, sunflower, etc)
  • Salt, to taste
  • 1 green onion (optional)

Cooking Directions

  1. Put the lentils in a small pot with about 3/4 cup water, bring to a boil and simmer, covered with a lid. Don’t add any salt yet!
  2. After the lentils have cooked about 5 minutes, add the cauliflower, chopping it roughly.
  3. Once the cauliflower is slightly softened, transfer the contents of the pot (water included) to a food processor. Add the garlic (roasted for a softer flavor, or pressed raw for a nice garlic kick), nut/seed butter, salt and any other seasonings you like in your mashed potatoes, and puree until it’s smooth. Top it off with some mushroom gravy if you like!

Image credit: Heather Nauta of Healthy Vegan Recipes

Keep up with the latest sustainable food news by signing up for our free newsletter. CLICK HERE to sign up!

Tags: , , , , ,

About the Author

Heather Nauta is a Registered Holistic Nutritionist, showing you how to have fun while making simple, fast, incredibly delicious, healthy meals that leave you and your family satisfied and full of energy at She specializes in helping people get to an optimal level of health by getting them on a nutritionally-complete healthy eating plan, and supporting them to guarantee they achieve their health goals at

Comments are closed.

Back to Top ↑
  • Let’s Connect!

  • Advertisements

  • Popular Posts & Pages

    Whether you are looking to completely give up animal products or just want to try eating vegan some of the time, we want to support you! Below, you’ll find articles answering some common questions about vegan cooking and nutrition. If you don’t see your question answered below, please get in touch with us! We are happy to investigate for you!

    Find out what's in season now, plus get plenty of recipe inspiration to help you make the most of every season's beautiful, local fare.

    I love infographics. When I came across this one about what, how, and when to plant vegetables, I thought I’d share. Keep reading after the pic for a few of my own lessons learned.

    Putting a healthy meal together can be difficult on a busy weeknight. These quick, easy, healthy meals make even weeknight cooking a breeze.

    Looking for an all vegan grocery store? Even if you’re not lucky enough to have one in your town, there are lots of online options for vegan grocery shopping.

  • Advertisements

  • Search the IM Network

  • The content produced by this site is for entertainment purposes only. Opinions and comments published on this site may not be sanctioned by, and do not necessarily represent the views of Sustainable Enterprises Media, Inc., its owners, sponsors, affiliates, or subsidiaries.