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Cauliflower, Spinach Mashed "Potatoes"

Cauliflower, Spinach Mashed

Serves: 4

Category: Main Dishes - Vegan
Tags: Aggressive Weight Loss, Diabetes Reversal

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Rated by: 59 members

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(Give a recipe one to five stars. Click the appropriate star to submit your rating)

Update a comfort food classic. Replace white potatoes and dairy butter with cauliflower and cashews and add some garlic and spinach!

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6 cups fresh or frozen cauliflower florets
2-4 cloves garlic, sliced
10 ounces fresh spinach
1/2 cup raw cashew butter
1 teaspoon Dr. Fuhrman's VegiZest or other no-salt seasoning blend, adjusted to taste
1/4 teaspoon nutmeg
unsweetened soy, almond or hemp milk, as needed


Steam cauliflower and garlic about 8 to 10 minutes or until tender. Drain and press out as much water as possible in strainer. Place in a high-powered blender or food processor.

Steam spinach until just wilted and set aside.

Blend cauliflower, garlic, cashew butter, VegiZest and nutmeg until smooth and creamy. Add non-dairy milk if needed to adjust consistency. Stir in wilted spinach.

Calories 250; Protein 11 g; Carbohydrates 20 g; Sugars 3 g; Total Fat 16.6 g; Saturated Fat 3.3 g; Cholesterol 0 mg; Sodium 110 mg; Fiber 5.6 g; Beta-Carotene 3987 ug; Vitamin C 98 mg; Calcium 125 mg; Iron 4.3 mg; Folate 253 ug; Magnesium 165 mg; Potassium 1057 mg; Zinc 2.5 mg; Selenium 5.6 ug

Comments (42):



04/01/2006 08:47 PM

Rated this recipe:

I've made this twice. It's very nice -- and really does remind me of mashed potatoes with spinach swirled into it. I've given it only 3 stars because my younger daughter won't eat it. I guess it doesn't compare to mashed potatoes for her.


04/08/2006 01:03 PM

Rated this recipe:

So delicious. Rich & creamy.


04/20/2006 01:13 AM

Rated this recipe:

I made this for Easter dinner with the Portobello Mushroom Stew. My sister and I thought it was great. My husband felt it was repeatable but not something he would ever request. It was easy to make and when it's creamy and with the stew, it really doesn't taste like cauliflower. I was sure how many cauliflowers it would take for me to make 6 cups so bought 3; it took 1 1/2 caulifowers. For all the work, I would have, in retrospect, preferred to double it so I would have had more leftovers. There was only enough left for 1 person.


06/17/2006 01:05 PM

Rated this recipe:

I only used one large head of cauliflower and it seemed to come out just about right. I enjoyed it tremendously. I know it says it serves 6, but I ate it as a main dish so it made only 2 meals.


12/16/2006 09:47 PM

Rated this recipe:

I thought this dish was wonderful! I didn't have any cashew butter, so I just pureed cashew pieces along with the drained cauliflower and garlic, and I also added a little onion. My children enjoyed it too!
This comment was last edited on 12/16/2006 10:03 PM


02/14/2007 08:36 AM

Rated this recipe:

I am totally over mashed potatoes! This recipe is so easy and delicious. I steamed onions with the cauliflower and I used raw cashews. I could have this everyday! Definitely 5 stars


02/15/2007 12:01 PM

Rated this recipe:

I made this last night and my husband and I both thought it was very hot - must have been from the garlic? Our tongues actually burned! There was nothing else that could account for it. We both are big garlic lovers, and have never had too much garlic. But I will definately adjust the quantity next time. otherwise, a good dish.


01/10/2008 03:25 AM

Rated this recipe:

I made this recipe using only 3 small cloves of garlic having read the above comment. It still burnt my mouth and I too am a garlic lover.
I will attempt it again but put the garlic in 1 clove at a time.


01/15/2008 02:02 PM

Rated this recipe: (no rating)

We made this and it was too hot also... After re-reading the recipe I noticed that I put in raw cloves of garlic instead of steaming them with the cauliflower. I'm thinking that's where I went wrong. Next time I might try roasted garlic instead...

Dalessandro replies:

11/03/2018 09:23 AM

Rated this recipe: (no rating)

I make 'mashed' cauliflower all the time. Garlic, even a little, will be bitter and sting unless you steam or roast it. Try it next time steamed with the cauliflower, you get a nice mild garlic taste.


01/17/2008 08:54 AM

Rated this recipe:

Now I like cauliflower! This is really good!


01/17/2008 08:55 AM

Rated this recipe:

Now I like cauliflower! This is really good! I used strait cashews, all the garlic and no VegiZest but a little extra nutmeg.


01/23/2008 10:55 AM

Rated this recipe:

I thought this was just bland.


02/17/2008 06:08 PM

Rated this recipe:

I made this with only 2 cloves and it turned out great. It's a good alternative to mashed potatoes, and therefore a good thing to bring to something like Thanksgiving dinner. 4.5 stars


08/03/2008 01:52 AM

Rated this recipe: (no rating)

Oops! I hated it and now I see why. I didn't cook the garlic. I'm not rating it yet until I cook it correctly.


11/17/2008 09:09 AM

Rated this recipe: (no rating)

Any substitute for the cashew butter that's not nut-based? Kids are allergic to peanuts and all tree nuts. Thanks.

Linda Louise

12/26/2008 01:33 PM

Rated this recipe: (no rating)

ascq, you could always use potatoes for the nuts ;^) Also try parsnips, rutabaga, or turnips; as well, pureed chestnuts. You could also try tofu -- I'd probably go with medium to medium-firm, though silken would work great and keep the fat lower.


01/16/2009 11:03 PM

Rated this recipe:

This is so delicious...and easy to make. I am planning to make it again for a potluck and I hope that others like it as much as I do. I used only one large clove of garlic (steamed) but otherwise followed the recipe as is. Yum!!


01/18/2009 09:25 PM

Rated this recipe:

P.S. I had my son taste this dish and he thought it was too strong. So when I made it again to bring to a potluck I reduced the VegiZest from 2 Tbsp down to 2 tsp...everyone loved it and wanted to bring home the leftovers. I think you could get by without any VegiZest actually.


11/19/2009 10:52 AM

Rated this recipe:

This was great. I added more garlic, because I like more. Also, added an onion. Yummy. I do miss my salt thought.


12/22/2009 10:54 AM

Rated this recipe:

Yummy! I made this last night and it was better than I thought it would be. The consistency was really creamy. I added an onion and used an entire head of garlic. I also had to use Kale as I was out of Spinach. This was so good that I ate the left-overs for breakfast!
This comment was last edited on 12/22/2009 10:55 AM


12/15/2010 01:26 PM

Rated this recipe:

I've made this several times and it's very tasty. Can't go wrong with cashews!

Dina ETL

01/18/2011 07:36 PM

Rated this recipe:

I like the taste of this a lot better with lightly roasted garlic vs. raw garlic.


12/22/2011 06:13 AM

Rated this recipe:

I was quite disappointed with this to be honest. It reminded me nothing of mashed potatoes! The flavour was just weird & not very tasty.
It felt more like it should be a 'dip' than a side for my dinner!


07/14/2012 09:05 PM

Rated this recipe:

Tried this recipe tonight and really loved it! As someone who loves mashed potatoes, this was very satisfying for that craving. I didn’t have VegiZest so I just used white pepper and onion power to taste. What a super healthy alternative to mashed potatoes!


08/28/2012 02:47 PM

Rated this recipe:

I added almost a whole head of roasted garlic instead of the raw garlic, and I also used a healthy amount of white pepper along with the Mrs. Dash. The roasted garlic really does it. I didn't have to add any soy milk; it was the perfect, creamy consistency. Didn't miss the salt at all. Perfect!
This comment was last edited on 08/28/2012 02:47 PM


10/01/2012 07:56 PM

Rated this recipe:

I made this with slight variations served it with Dr. Fuhrman's rack baked tofu and a side of the chopped veggie salad. Delicious!!!!

Here's my verison
1 fresh organic cauliflower head
4 cloves garlic
5 ounces fresh spinach
1/2 cup chef Tal's cashew cream
1/3 cup Greek Yogurt nonfat plain
Season to taste Herbamare
Fresh cracked pepper
1/4 teaspoon nutmeg {grated fresh from the nut is best]
Teaspoon truffle oil

Steam cauliflower and garlic about 10 to 20 minutes or until tender.
Place spinach in steamer, steam until just wilted and set aside.

Process cauliflower, garlic, cashew cream, yogurt & seasoning in a food processor until creamy and smooth.
Add wilted spinach and truffle oil; pulse just until slightly chopped and blended into the puree


12/01/2012 06:57 PM

Rated this recipe:

Excellent. Will be adding to my favorite list.


01/08/2013 09:20 PM

Rated this recipe:

I made this with a half onion and one head of cauliflower, and no VegiZest, and I thought it was excellent. It has a nice creamy texture and a rich flavor.
I think this is a dish my whole family would enjoy with a touch of salt.


06/26/2013 07:39 PM

Rated this recipe: (no rating)

I generally love garlic but this was way too much, even steamed with the cauliflower. I used 1 tablespoon of Mrs Dash and thought it also was too much. How can that small amount of nutmeg make any difference with those other strong flavors? I will make mashed cauliflower with spinach again, but a much simpler version using a no salt garlic and herb seasoning to taste.


11/18/2013 03:51 PM

Rated this recipe:

Wow! This is very good. It will become a staple side dish from now on. I had to steam for 15 or more minutes so that the garlic was soft. I was using fairly large cloves of garlic though. I just let the cauliflower drain and didn't try to press it dry. No milk was necessary.
Thanks for another winner Dr. Fuhrman!


11/09/2014 05:19 PM

Rated this recipe:

I've been Nutritarian for 11 months now, so I am getting picky about liking recipes. This one is great, though! I am not eating it as a main dish, but using it as a side dish, specifically for Leslie's Portabella Stew. I didn't have Vegizest, so used some Mrs Dash original. Started with 1 TBS and just one tsp more seemed right. Love that once you make this, you never have to look at the recipe again because it's so simple.

Bruce Spence

11/27/2014 06:37 PM

Rated this recipe:

The Porcini Mushroom Gravy goes really good with this:

This comment was last edited on 05/06/2017 12:28 AM

Brian Lay

03/28/2015 05:43 PM

Rated this recipe:

This was fantastic! Everyone in my house loved it! Even my autistic son, who, only eats about 4 things!!!!


05/11/2015 12:23 PM

Rated this recipe:

This stuff is great. Served it with rolled eggplant and some left over collards. Didn't use spinach, but steamed with some onion(Sid). Will try it with spinach next time.
This comment was last edited on 11/24/2015 04:16 PM


11/23/2015 07:26 PM

Rated this recipe: (no rating)

Try it with a can of white beans,(any type), leave out the cashews. Really, really like mash.


12/01/2015 07:33 PM

Rated this recipe: (no rating)

We love this recipe... but I did make a couple of minor changes/adjustments. I steamed the cauliflower & garlic along with one organic Yukon gold potato which I peeled and thinly sliced and put on the bottom layer of the steamer. Steamed about 11-12 min. Put it in a bowl and mashed it with the steamed spinach.. I also water sauteed one chopped onion and l cup of chopped mushrooms and added them as I mashed. Added some Mrs Dash italian spices along with the vegizest. Finally, I added a few drops or low sodium soy sauce as I tasted the final product.
I am going to make this dish again tomorrow but I will double all the amounts. Then I can freeze a few portions to have on a day I don't have time to cook.


12/22/2015 11:52 AM

Rated this recipe:

This was amazing. I eat this a few times a week. It's good cold when you want something a bit heavier without the carbs of potatoes. Amazing.


12/23/2015 02:19 PM

Rated this recipe:

For those with nut allergies, I used tahini in place of the cashew butter. Not quite as good, but still very tasty!!


11/26/2017 04:35 PM

Rated this recipe:

I was looking forward to this recipe but not very happy one I tried it. 


04/08/2018 06:54 PM

Rated this recipe: (no rating)

I find adding a tiny amount of curry powder - about half a teaspoon per head of cauliflower - gives this a creamier, earthier flavor without making it taste like curry.


04/21/2018 06:19 PM

Rated this recipe:


Also makes a great dip!

This comment was last edited on 04/22/2018 07:00 PM


02/05/2019 05:21 PM

Rated this recipe: (no rating)

I feel I've really improved upon this recipe by doing the following: Add a can of cooked white beans, omit the nutmeg and sub in nutritional yeast - add a bunch more garlic poweder black pepper and parsley, and cook up with mushrooms with brags aminos and add them on top as a garnish. The beans make it really taste the consistency of mashed potatoes, and the cashews add the fatty creaminess. Its lovely.