Easy Vegan Mash and Gravy

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Mash and Gravy anyone?!

Yes Pleeeease!

This much healthier version of the delicious Mash and Gravy recipe has many advantages towards the classic dish. It is gluten free, vegan, quick to prepare and low in carbs as exchanging the starch rich potatoes to mainly cauliflower which reduces the calories and starch intake drastically.

Mushrooms are low in calories and offer a great source of protein and fiber and are a low carb option as well.

Asparagus is low in calories as well as in carbohydrates and contain no fat or cholesterol.

Combining all these powerhouses makes them the perfect healthy and indulging Sunday dinner option.

This surprisingly healthy version of Mash and Gravy is easy to make, fast to prepare, gluten free, cholesterol free, healthy, low in carbs and delicious, keto and paleo approved and the perfect weight loss dish.

Let’s go cooking!

Easy Vegan Mash with Gravy

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Recipe for 2 servings:

Fresh Ingredients:

200g of bottom or white mushrooms, quartered
8 stalks of green asparagus
½ head of cauliflower
1 cup of sweet potato, cubed


2 medium onions, diced (1 cup)  
3 garlic cloves, diced (3Tbsp)
3-4 tsp. Olive Oil
1-2 cups filtered water
2 tbsp. vegan butter (can be substituted with 1tbsp. coconut oil and 1 tbsp. olive oil)



Each 1Tsp cracked black pepper, smoked paprika, Himalayan salt
Each ½ tsp. turmeric, fenu greek


¼ nutmeg
½ Himalayan salt

How to do:

·         Gravy: Heat up a small casserole with 1 tbsp. of olive oil, add the mushrooms and let them sauté till they release the water and turn brown
·         Add one more tbsp. of olive oil and add the onions and continue to sauté till the start to brown
·         Add 2 tbsp of garlic and sauté till they start to become golden brown
·         Add the spices, give it a good stir and add 1 tbsps. of water, let simmer for 5 min and cool for 10 min
·         Blend and add more water till desired consistency is reached, keep on low heat so the flavour can enhance
·         Mash: Cut the cauliflower into floret and equal part (including the stem parts) and stem together with the sweet potato cubes till soft
·         Transfer to a bowl and add the vegan butt and nutmeg and salt, give it a stir and blend with a hand blender till mash consistency is reached, cover to keep warm
·         Heat up 1 tbsp. of olive oil in a frying pan and add the asparagus (cut off the ends), fry till it turns brownish on all sides
·         Add diced garlic and a hint of salt and continue to sauté till the garlic turns golden brown
·         Arrange everything on your serving plate


Make sure you have a great buttery tasty vegan butter with quality ingredients to give the mash its rich flavour. If you don’t have any substitute it with each one 1 tbsp of olive oil and coconut butter.

Extra Tip:

Replacing potatoes with cauliflower reduces your starch and calorie intake and makes your dish a low carb option.


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