This Vegan Instant Pot Cauliflower Mash is an easy side dish. It is made by mashing a head of cauliflower with vegan butter, dairy-free sour cream and flavoured with fresh chives and garlic. It is a delicious side dish made from simple ingredients. It is the perfect low carb alternative to creamy mashed potatoes and can be prepared during busy weeknights.
Cauliflower Mash recipe is as super easy as preparing mashed potato, you will not require many ingredients and much time.
Either steam or boil the cauliflower florets, blend with a hand blender or food processor, but if you want a little work out for your biceps use a traditional potato masher until fluffy and smooth, flavoured with garlic, vegan cream/cheese/butter, or olive oil and garnish it with freshly chopped herbs.
You can achieve the same silky texture as mashed potato. If you want thick, creamy and velvety texture use butter, cream cheese or whipped cream if you are vegetarian but not strictly vegan. The trick is to ensure the mash is not chunky
The recipe has a close taste to mashed potato making it a great recipe for picky eaters and a great alternative to traditional mashed potatoes
Naturally, cauliflower is low in carbs and calories and high in nutrition in comparison to white potatoes.
This recipe can be prepared on a stovetop or stovetop pressure cooker. In a normal pressure cooker, add water put a trivet and cook the cauliflower for one whistle. In the pan, the same procedure can be done but it will take more time to cook the cauliflower.
Why you should make this recipe
Healthy side dish – this cauliflower recipe is lower carb
Easy Instant Pot Recipe -if you’re looking for easy Instant Pot recipes, this is definitely one of them! The prep is easy peasy with a small cook time
Nutritious meal for the whole family – the great taste of this cauliflower mash will convert the most passiionate cauliflower hater.
Festive – great for your Christmas and Thanksgiving table as a lighter alternative – serve alongside Air Fryer Parsnips
Diets – Suitable for those following a keto diet or who are diabetic.
Ingredients
See the recipe card below for full measurements.
Cauliflower – use fresh cauliflower for the best results. Pick a cauliflower that is creamy white all over without yellow or dark spots.
Vegan milk – use a plant-based milk such as oat. If you are not vegan, use dairy milk or cream
Vegan butter or olive oil
Vegan sour cream or yogurt – if you are vegetarian, you could use greek yogurt
Seasoning – salt, black pepper and nutmeg powder
Fresh chives – or any other winter herbs.
Garlic – I have used garlic powder/granulels.
Variations:
It is personal preference however you want to flavour the dish. Here are some ideas
Stir through parmesan cheese – it is possible to find vegetarian and vegan hard cheese in most supermarkets
Mash with some roasted garlic for a warm earthy flavour – simply roast fresh garlic cloves in the oven until light brown.
How to make Instant Pot Mashed Cauliflower
I have used the Instant Pot pressure cooker but you can use any other electric pressure cooker.
Remove all the green leaves of cauliflower and roughly chop the cauliflower.
Wash thoroughly under the hot running water.
Place 1/2 cup water in the inner pot and place the trivet/ steamer basket inside.
Place cauliflower on it and close the lid. Place the vent on Seal (according to your model)
Select the steam button and select 2 minutes.
Do a quick pressure release by switching the valve to the venting position and remove the steamed cauliflower into another plate.
Clean the inner pot and select sauté button for 4 minutes.
Add butter, once melted add steamed cauliflower and milk.
Start mashing the cauliflower with a masher or immersion blender until the milk is absorbed and you reach the desired consistency.
Add sour cream, nutmeg, garlic powder, salt and pepper.
Sprinkle over chopped chives and mix well.
Transfer in a serving dish, pour some melted butter or olive oil and garnish the mash with the remaining chives and black pepper.
Serving Suggestion
This cauliflower mash would go wonderfully with a warming Veggie Pie. Why not spoon it over your Shepards Pie as a great substitute to mashed potato.
Great with vegan swedish meatballs or a green bean casserole.
I like to use up leftovers to make my Loaded Cauliflower Mash Cheese balls
Storage
Once cooled, store in an airtight container in the fridge for 3-4 days.
I do not recommend freezing cauliflower mash as it will release water upon thawing.
Other Cauliflower Recipes
Tandoori Cauliflower Tacos
Roasted Cauliflower & Parsnips Soup
Vegan Cauliflower Korma (Instant Pot)
Aloo Gobi (Instant Pot)
As always if you make this recipe, be sure to leave me a comment, rate this recipe and tag me on Instagram @jcookingodyssey or #jcookingodyssey. I love seeing all your photos of my recipe recreations!
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Instant Pot Mashed Cauliflower (vegan)
Equipment
- 1 Instant pot
- 1 Knife
- 1 Chopping board
- 1 Blender
Ingredients
- 4 cup cauliflower florets approx 500-600g trimmed green leaves.
- 3 tablespoon vegan Butter or Olive Oil
- ¼ cup vegan sour cream or cream cheese
- 5 tablespoon milk any vegan
- salt
- black Pepper
- ½ teaspoon nutmeg Powder
- 1 teaspoon garlic Powder or granules
- 1 tablespoon chives freshly chopped
Instructions
- Arrange Instant Pot or other electric pressure cookers according to manufacture instruction. 4 cup cauliflower florets
- Add 1/2 cup plain water into the inner pot.
- Put a trivet in the inner pot and place cauliflower on it.*
- Select steam and press for 2 minutes.
- Once done, quickly release the pressure and carefully remove the cauliflower.
- Mash the cauliflower into the small pieces using a fork.
- Remove the water from the inner pot, clean the pot again and dry it with the clean kitchen towel.
- Select saute button and press it for 3-4 minutes.
- Add butter, once it starts melting add steamed cauliflower pieces. 3 tablespoon vegan Butter
- Mix well, add milk and start mashing it with the potato masher or you can use a hand blender. 5 tablespoon milk
- Add cheese or cream, salt, pepper, nutmeg and garlic powder. 1/4 cup vegan sour cream, salt, black Pepper, 1/2 teaspoon nutmeg Powder, 1 teaspoon garlic Powder
- Mix all well, the mash will thicken slowly.
- Once done, transfer it in a serving bowl and topped it up with garnish it with pepper powder and garnish it with freshly chopped chives. 1 tablespoon chives
- Enjoy hot as side dish with your favourite meal.
Video
Notes
This dish can be prepared in a normal pressure cooker or pan.
Want to make this dish as a vegetarian, go ahead and use all the dairy products instead of vegan.
Don't have chives? use thyme, parsley, rosemary or coriander.
Nutrition
PLEASE NOTE: Nutritional values are estimated by a computer and may vary based on ingredients and portion sizes. For personalised dietary advice, please consult a qualified healthcare professional.
Note – This recipe has been updated from our recipe archives with new images and content, but the recipe remains the same. First time published in February 25th, 2012.
Instant Pot Mashed Cauliflower (vegan)
Equipment
- 1 Instant pot
- 1 Knife
- 1 Chopping board
- 1 Blender
Ingredients
- 4 cup cauliflower florets approx 500-600g trimmed green leaves.
- 3 tablespoon vegan Butter or Olive Oil
- ¼ cup vegan sour cream or cream cheese
- 5 tablespoon milk any vegan
- salt
- black Pepper
- ½ teaspoon nutmeg Powder
- 1 teaspoon garlic Powder or granules
- 1 tablespoon chives freshly chopped
Instructions
- Arrange Instant Pot or other electric pressure cookers according to manufacture instruction. 4 cup cauliflower florets
- Add 1/2 cup plain water into the inner pot.
- Put a trivet in the inner pot and place cauliflower on it.*
- Select steam and press for 2 minutes.
- Once done, quickly release the pressure and carefully remove the cauliflower.
- Mash the cauliflower into the small pieces using a fork.
- Remove the water from the inner pot, clean the pot again and dry it with the clean kitchen towel.
- Select saute button and press it for 3-4 minutes.
- Add butter, once it starts melting add steamed cauliflower pieces. 3 tablespoon vegan Butter
- Mix well, add milk and start mashing it with the potato masher or you can use a hand blender. 5 tablespoon milk
- Add cheese or cream, salt, pepper, nutmeg and garlic powder. 1/4 cup vegan sour cream, salt, black Pepper, 1/2 teaspoon nutmeg Powder, 1 teaspoon garlic Powder
- Mix all well, the mash will thicken slowly.
- Once done, transfer it in a serving bowl and topped it up with garnish it with pepper powder and garnish it with freshly chopped chives. 1 tablespoon chives
- Enjoy hot as side dish with your favourite meal.
Video
Notes
This dish can be prepared in a normal pressure cooker or pan.
Want to make this dish as a vegetarian, go ahead and use all the dairy products instead of vegan.
Don't have chives? use thyme, parsley, rosemary or coriander.
Nutrition
PLEASE NOTE: Nutritional values are estimated by a computer and may vary based on ingredients and portion sizes. For personalised dietary advice, please consult a qualified healthcare professional.
Lapsi is a traditional Gujarati sweet dish prepared with broken/cracked wheat, ghee and jaggery or sugar. Make my version of this festive fada lapsi in the Instant Pot or regular pressure cooker.
This classic sweet dish is one of mine and my baby brother’s favourite dish! He called it Hu-lapsi when he was a baby! I have so many memories of eating this after pujas!
Lapsi is also known as Fada Lapsi (if made with cracked wheat) in Gujarat. Usually Lapsi is made using broken or cracked wheat but can also made with coarse wheat flour (known as churma ladoo or bhakhri flour). This recipe is known as Kansar .
Most Gujarati households would make and serve this sweet Lapsi on Dhanteras (two days before the Diwali festival begins) or on Diwali day for Naivedyam, since it is considered as good luck for the coming year.
Lapsi is also made and enjoyed during festivals like Holi, Diwali, Bhai Dooj, Gujarati New Year, Raksha Bandhan and Navratri.
Ingredients
Full ingredients with measurements are available in the recipe card below at the end of this post
Cracked/Broken Wheat – in Hindi known as Dalia and in Gujarati Ghau Na Fada thus the dish called Fada Lapsi. It looks similar to bulgur wheat and is easily available in most of the South Asian grocery stores.
In south India cracked wheat known as Samba Rava or Godhuma Rava .
They are available in three types of varieties, large grain, medium grain and small or fine grain. We prefer large grain
Ghee – Lapsi has to be made with good quality dairy ghee. Just imagine the aroma of roasting dalia in desi ghee! Ghee imparts enticing nutty flavours, aroma and a lovely brown colour.
Sweeteners – Lapsi can be sweetened with sugar or jaggery (gur). By using a desi gor you’ll have healthier and refined sugar free dessert since jaggery contains many health benefits.
Keep in mind that desserts made with jaggery should NOT be called sugar-free.
Raisins/Sultana – optional
Extras
Flavouring – In Sweet Dalia or Meetha Dalia recipe we also use whole spices such as cinnamon. Cinnamon not only provides sweet and spicy flavouring but pairs so well with sugar, lends brown colour to the dish.
We also love to flavour our desserts with warm, sweet and delicate spices such as cardamom and saffron. These spices are added almost in the end of cooking.
Topping/garnish – We love to add or top our Lapsi sweet with rich nuts such as cashews, almonds and pistachios. Garnish this cracked wheat pudding with some edible dried rose petals and silver foil (varq) to make it regal..
Break the rules, that Lapsi should be only saved for the religious occasions. Serve HOT lapsi with a scoop of ice cream after a spicy Indian feast for parties or get-together.
How to Make Lapsi
Full printable recipe in recipe card below.
If you want to make Lapsi using traditional method, make in a pan on stovetop. This procedure takes a little longer.
Lapsi also can be made with ease and in just a few steps in a regular pressure cooker or in the Instant pot.
Whatever method you choose, the result will be perfectly cooked lapsi and texture every time and there will be no compromising on the taste.
Stovetop Pressure Cooker
First heat ghee in a pressure cooker and add Cinnamon sticks, cashew nuts and raisins.
Fry few seconds then add broken wheat, roast for 6-8 minutes or until it turns till light brown on low to medium heat.
Pour boiling hot water and close the lid. Keep the heat on medium to low.
After 3 whistles let the pressure cooker cool down naturally.
Open the lead, and check if the dalia is cooked by pressing a grain between your index finger and thumb.
If it mashs easily it’s done, if not add little hot water and pressure cook 1-2 whistle more.
Add the sugar or grated jaggery.
Mix and keep stirring, let it cook until all the moisture eveoparates.
Add cardamom powder and saffron. Give it a good mix.
Turn off the heat, cover the cooker with a lid and let the flavours abosorb. This step will give you fluffiest (chutti lapsi)
Serve in a serving bowl.
Top it with chopped almonds and pistachios.
Fada Lapsi in Instant Pot
Select the ‘SAUTE’ button, and set it to ‘NORMAL’.
Once it displays ‘HOT, add ghee in the liner of the instant pot. Let the ghee melt.
Add cinnamon, cashews and raisins. Saute for a few minutes or cashews turns light pink.
Add cracked wheat (dalia) and mix well.
Roast until gives out nutty aroma and dalia turns light brown.
Pour boiling hot water, mix well and make sure to deglaze the pot.
Cancel the saute mode and close the lid.
Keep the valve in sealing position.
Press HIGH PRESSURE and select 8 minutes.
Once the cooking is done, 10 minutes NPR then release the remaining pressure naturally.
Mix it, add sugar or jaggery and keep stirring until all the moisture dries up.
Add cardamom and saffron and nuts.
Lapsi Halwa (Stovetop)
Heat ghee in a heavy bottom pan or kadai, add cinnamon stick, cashew nuts and raisins.
Saute until cashews turn light pink.
Add cracked wheat, rost on medium-low heat for 8-10 minutes or until nutty aroma comes and wheat turns light brown.
Pour boiling water, mix well and cover the pan with a lid.
Turn the heat on low and let the dalia cook until tender and almost water eveoprates.
Take a few grains and press in between your index finger and thumb, if mashes easily it’s done. If not add little boiling water and cook further for 4-5 minutes.
Add sugar/jaggery, mix well. Stir and cook until all the moisture of the sweetner dries up.
Flavour the Lapsi Sheera with cardamom and saffron.
Cover the pan again, turn off the heat and let the flavours abosorb.
Garnish the lapsi with almond and pistachio slivers.
Tips
Only use fresh cracked/broken wheat. If they are old or stale it may take too long to cook or even won’t cook at all.
Do nut rush to roast the wheat, and only roast on low heat.
Make sure the water you use is boiling hot.
For any reason you don’t want to use whole spices or nuts, feel free to skip it.
Do not compromise on using ghee, if you use less ghee, the lapsi will be lumpy and not glossy.
Once lapsi is cooked, cover it with the lid and let it sit for a while. This step will give you the fluffiest lapsi ever.
Serving Suggestion
In Gujarati household Lapsi consider as auspicious sweet dish. Often served as a Naivdeyam, Prasad or bhog (offering to god) with coconut.
If made for any joyous occasions, Lapsi is served first in the thali (plate) with other Gujarati items such as Gujarati Dal , Bateta Nu Saak , Kala Chana Nu Saak , Plain boiled rice and puri or rotli .
In Rajasthan lapsi served in a full Rajasthani thali with Kadhi, Rice, Bajra Roti and other various dishes.
Storage
Lapsi is make ahead dessert and can be made in advance. Once the Lapsi is totally cooled pack in the airtight container and store in the refrigerator 3-4 days.
In the fridge, Lapsi grains gets slightly chewy. Before serving, sprinkle a tablespoon of water and reheat in the microwave thoroughly.
To freeze the Lapsi, pack cooled Lapsi in a freezer safe container and freeze up to 3 months. Defrost and reheat before consuming.
Other Gujarati Desserts/Sweets
Dhilo Mohanthal
Gujarati Shakkarpara
Shrikhand
Sutarfeni
Gujarati Basundi
Almond Sukhdi
As always if you make this recipe, be sure to leave me a comment, rate this recipe and tag me on Instagram @jcookingodyssey or #jcookingodyssey. I love seeing all your photos of my recipe recreations!
Don’t forget to follow me on social media using the buttons below – I can’t wait to see you all there!
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Fada Lapsi Recipe
Equipment
- 1 Instant pot
Ingredients
- ½ cup ghee
- 1 small bark cinnamon
- ¼ cup cashew nuts
- ⅛ cup raisins
- 1 ¼ cup cracked wheat dalia
- 4 cup boiling water
- ¾ cup sugar
- ½ teaspoon cardamom powder
- 8-10 strands saffron
- 4 tablespoon almonds
- 2 tablespoon pistachio
- 1 tablespoon rose petals
Instructions
- Select the ‘SAUTE’ button, and set it to ‘NORMAL’.
- Once it displays ‘HOT, add ghee in the liner of the instant pot. Let the ghee melt. 1/2 cup ghee
- Add cinnamon, cashews and raisins. Saute for a few minutes or cashews turns light pink. 1 small bark cinnamon, 1/4 cup cashew nuts, 1/8 cup raisins
- Add cracked wheat (dalia) and mix well. 1 1/4 cup cracked wheat
- Roast until gives out nutty aroma and dalia turns light brown.
- Pour boiling hot water, mix well and make sure to deglaze the pot. 4 cup boiling water
- Cancel the saute mode and close the lid.
- Keep the valve in sealing position.
- Press HIGH PRESSURE and select minutes 8 minutes.
- Once the cooking cycle is done, 10 minutes NPR then release the remaining pressure naturally.
- Mix it, add sugar or jaggery and keep stirring until all the moisture dries up. 3/4 cup sugar
- Add cardamom and saffron, mix well. 1/2 teaspoon cardamom powder, 8-10 strands saffron
- Transfer in a serving bowl and garnish with nuts and rose petals. 4 tablespoon almonds, 2 tablespoon pistachio, 1 tablespoon rose petals
Video
Nutrition
PLEASE NOTE: Nutritional values are estimated by a computer and may vary based on ingredients and portion sizes. For personalised dietary advice, please consult a qualified healthcare professional.
Note – This recipe has been updated from our recipe archives with new images and content, but the recipe remains the same. First time published in November 2010.
