Here is a healthy version of mashed potatoes with gravy, a classic comfort food. We mash cauliflower in with the potatoes for a lovely moistness, then smother it in a vegan mushroom gravy that satisfies even the folks who are used to meat and dairy-based gravies. We’ll be making this one again for sure. Thanks to Oh She Glows for the inspiration!
This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.
Ingredients ($11 total for a large bowl)
8-10 yukon gold potatoes, cut up into small pieces – $1.80
1 cauliflower, cut up into larger pieces – $2.49
2 tbsp margarine – $0.31
1 tsp garlic powder – $0.28
Salt and pepper to taste
1 tbsp olive oil – $0.10
1 onion, minced – $0.50
4 cloves garlic, minced – $0.15
1 tsp rosemary -$0.28
2 packages beech mushrooms (or other mushrooms) – $4.98
2 1/2 tbsp flour – $0.01
1 1/2 cups vegetable broth (I made this by boiling kale stalks and raw veggie scraps with some herbs and water) – free
2 tbsp soy sauce – $0.20
Salt and pepper to taste
1. Cut up the potatoes and cauliflower and add them to a big pot of water on the stove. Turn the heat to high until it comes to a boil, then turn down slightly and keep boiling (but not boiling over) for about 20 minutes until the potatoes and cauliflower are tender and you can easily poke a fork through them.
Move to step 2 to make the gravy while they’re cooking. Then drain the water and move the veggies to a bowl.
2. While the vegetables are boiling, make the gravy. In a large pan, heat the olive oil over medium high heat. Add the onions and cook for 5 minutes, stirring occasionally, then add the garlic and rosemary and cook for 3 more minutes.
Add the mushrooms, salt and pepper, and cook for several more minutes to let the water out of the mushrooms.
Once the water is mostly gone, stir in the flour, then slowly add in the broth and soy sauce, stirring constantly to make sure the flour doesn’t get lumpy. Simmer for a few more minutes, stirring frequently, until the gravy is as thick as you like.
3. Add the margarine, garlic powder, salt and pepper to the drained potatoes and cauliflower. Mash them well with a fork or potato masher, or use an electric mixer if you want them extra smooth. Serve hot, topped with the mushroom gravy. We enjoyed it with some vegan sausages on the side.
Sustainability Score (explained here)
- Time to make: 3 = <1 hour
- Servings: 3 = lots of leftovers
- Cost per serving: 3 = <$5
- Deliciousness: 3 = when are we having this again?
- Environmental impact: 3 = minimal damage
- Nutritional value: 3 = optimal nutrition
- TOTAL: 18/18 (maximum score!)
If any of you amazing cooks tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!