Comfort Food Without The Sacrifice
What could be more comforting than a piping hot plate of homemade mashed potatoes and gravy? How about knowing that your plate is low in fat, calories and highly nutritious! Make my Vegan Protein Mashed Potatoes and Gravy. I make my mashed potatoes with fresh baby reds or creamy Yukon gold potatoes. I do not mix in any butter, cream, or milk. Instead, I make a full flavor creamy add in that doubles as a salad dressing! It is my Vegan Caesar Salad Dressing. Find this recipe below, or HERE for the full dinner salad and homemade crouton recipe. It makes the potatoes feel like you have all the full fat tastes but without all the harmful ingredients.
The next thing I add to my mashed potatoes is 1 cup of white beans. Yep I said, I add beans to my mashed potatoes. Why you ask? Well first off, it is so delicious! I don’t really taste beans in the potatoes at all, but they add a creamy heartiness to the mix. The best part is, that I can turn regular mashed potatoes into a plant protein powerhouse without any effort! You just open a 15 oz can of either navy beans or pinto beans, rinse, drain, and dump. Then you blend or mash to your desired consistency.
Healthy Gravy? That’s Gravy!
Why not enjoy one of life’s luxuries and go ahead and eat those mashed potatoes and gravy? When the gravy is healthy, how can you pass that up? My recipe uses no butter or animal fat. Instead, it is a delicious blend of aromatics, vegetable stock, and healthy herbs and spices. I thicken it with some cornstarch or arrowroot powder and when paired with some chickpea noodles or poured over some homemade mashed potatoes, you can’t go wrong!
A Meal For Everyone
I eat my Vegan Protein Mashed Potatoes and Gravy as a filling meal by adding a large salad, some roasted Brussel sprouts, or some steamed broccoli. It is balanced and full of nutrition. However, it is difficult to get my teens to eat this way! To make it a win win for everyone in the family, I make the mashed potatoes and gravy recipe, only I make the kids some sirloin steak patties from Tip Hero’s Salisbury Steak. I don’t use their gravy recipe as I know my gravy is so good the kids don’t even know it is healthy for them. I use the patty recipe and make up a few grass-fed beef patties. Then the kids can add this to their potatoes, gravy and sides.
Watch how I make it here:
How did you like this recipe? Comment below!
Vegan Mashed Potatoes and Gravy
Equipment
- large pot
- saucepan
- whisk
Ingredients
For The Vegan Protein Mashed Potatoes
- 10 red potatoes or Yukon Gold potatoes peeled and chopped
- 1 15oz can white beans (like Navy or Pinto)
- ½-1 cup Vegan Caesar Salad Dressing (full recipe below)
For The Vegan Caesar Salad Dressing
- 1/2 cup aquafaba liquid from canned or cooked beans
- ¼ cup unsweetened soy milk
- ¼ cup hemp hearts
- 2 teaspoons lemon juice
- 2 teaspoons apple cider vinegar
- 2 teaspoons vegan Worcestershire sauce
- 1 teaspoon dijon mustard
- 2 Tbsp nutritional yeast
- ¼ teaspoon garlic powder
- ½ teaspoon kelp flakes
- ½ teaspoon salt
- ½ teaspoon pepper
- 1-4 Tbsp water
- cracked black pepper optional
For The Brown Gravy
- 2 cups diced onion
- 1 cup baby portobello mushrooms sliced
- 3 cups vegetable stock or broth
- ⅓ cup soy sauce
- 1 Tbsp vegan Worcestershire sauce
- 1 teaspoon pure maple syrup
- 1 teaspoon garlic powder
- 2 teaspoons onion powder
- 1 teaspoon dried basil
- 1 teaspoon dried parsley
- 1 teaspoon paprika
- ½ teaspoon smoked paprika
- ¼ teaspoon dried rosemary
- ⅛ teaspoon thyme
- 1 teaspoon red wine vinegar
- 1 Tbsp red miso paste
- ¼ cup cooking sherry
- ½ cup water
- ¼ cup + 1Tbsp arrowroot or cornstarch
Instructions
For The Gravy
- In a large pan, dry fry onions until golden and caramelized.
- Add mushrooms and continue frying until soft. Add the cooking sherry when vegetables begin to stick to the pan. Scrape up any bits off the bottom of the pan and cook for another minute.
- In a separate bowl, add all remaining ingredients except cornstarch/arrowroot, water, and miso paste. Whisk together.
- Pour mixture from bowl into pan with onions and mushrooms and whisk together over medium heat.
- In a small bowl, combine arrowroot or cornstarch with ½ cup water until a smooth liquid forms.
- Pour the cornstarch/arrowroot mixture into the pan and whisk. Allow to simmer for about 5-10 minutes or until thick.
For The Protein Mashed Potatoes
- Boil potatoes in water until soft. Drain.
- Place potatoes in a large bowl and add beans and about ½ cup of Vegan Caesar Salad Dressing.
- Use beaters or immersion blender to blend until smooth. If potatoes are too think, add more of the dressing until desired creaminess is reached.
- Pour warm gravy over mashed potatoes. Serve with a large Caesar salad or steamed broccoli for a delicious meal.
