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Ground Beef & Cauliflower Mash

Emily Carter
A satisfying, low-carb, and vegan take on ground beef and mashed cauliflower. Creamy, savory, and perfect for weeknight cravings.
Print Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4 servings
Calories 250 kcal

Ingredients
  

  • 1 medium cauliflower cut into florets
  • 200 g vegan ground beef soy-based or seitan
  • 1 tablespoon olive oil
  • ½ medium onion finely chopped
  • 2 garlic cloves minced
  • ½ cup vegetable broth
  • 1 tablespoon soy sauce or coconut aminos for that fancy twist
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried thyme
  • Salt and pepper to taste
  • 2 tablespoons nutritional yeast optional, but why skip it?
  • Fresh parsley chopped, for garnish

Instructions
 

  • Steam cauliflower florets in a pot with water until tender—about 10–12 minutes. Be patient, it’s worth it.
  • While the cauliflower’s getting soft, heat olive oil in a skillet over medium heat. Add onion and garlic.
  • Sauté for 3–4 minutes until fragrant and golden like a summer tan.
  • Add the vegan ground beef and cook, breaking it apart with a spoon. Let it get a nice brown color.
  • Stir in vegetable broth, soy sauce, smoked paprika, thyme, salt, and pepper. Simmer for 5–7 minutes.
  • Once cauliflower is done, drain and mash with a potato masher or blend until smooth.
  • Season mashed cauliflower with salt, pepper, and nutritional yeast if you’re feeling extra.
  • Serve the vegan beef mixture over the cauliflower mash. Garnish with fresh parsley. Enjoy pretending you’re a food influencer.

Notes

Nutritional Values (Per Serving)

  • Calories: 250
  • Total Fat: 14g
  • Saturated Fat: 2g
  • Carbohydrates: 16g
  • Fiber: 6g
  • Protein: 20g

Vitamins and Minerals (Per Serving)

  • Vitamin A: 15%
  • Vitamin C: 40%
  • Iron: 18%
  • Magnesium: 12%
  • Folate: 10%

Additional Notes/Tips to Enhance the Flavor

  • Throw in some sautéed mushrooms for added texture and flavor.
  • If you like it spicy, toss in some red pepper flakes or jalapeños.
  • Don’t skimp on the nutritional yeast—it’s your secret weapon for that cheesy vibe.
  • Want to make this even more of a comfort dish? Try topping it with vegan cheese or avocado.
  • If you have leftovers (good luck), it stores in the fridge for up to 3 days.
You’ve just created a dish that’s hearty, creamy, and full of sass. What’s not to love? Enjoy the guilt-free comfort food!