A recipe for vegetarian and vegan mashed potatoes with an abundance of flavors from fresh herbs, including fresh basil, rosemary and fresh parsley. These vegetarian and vegan mashed potatoes are so flavorful on their own, you might want to eat them plain. Or, if you prefer, serve with your favorite homemade vegetarian gravy recipe.
Using soy milk and vegan margarine keeps these homemade mashed potatoes completely dairy-free and vegan and lower in fat than regular mashed potatoes too. You can use any vegan dairy substitute you prefer, but I recommend either a plain unsweetened soy milk or a thick and creamy homemade cashew milk for the absolute tastiest mashed potatoes possible.
- 4 pounds potatoes (peeled and chopped)
- 1 tsp salt (for boiling the potatoes)
- 2 tbsp olive oil
- 1/2 yellow or red onion (diced small)
- 2 cloves garlic (minced)
- 1/4 cup green onion (chopped)
- 1 tbsp fresh rosemary (chopped)
- 2 tbsp fresh basil (chopped)
- 1 cup soy milk (or other non-dairy milk substitute)
- 1/2 cup vegan margarine
- Optional: 3 tbsp nutritional yeast
- 3 tbsp fresh parsley (chopped)
- dash salt (or to taste)
- dash pepper (or to taste)
- In a large soup or stock pot, cover the potatoes with water. Add 1 teaspoon of salt, and bring to a boil. Allow to simmer over medium-high heat until potatoes are cooked, about 30 minutes. Drain and allow to cool slightly.
- In a separate pan, sautee the red or yellow onion, green onions and garlic in olive oil for 3-5 minutes, until onions are soft. Reduce heat to low and add rosemary and basil. Cook for just one minute, stirring constantly. Remove from heat.
- Next add the onions and garlic, the soy milk (or other non-dairy milk substitute), vegan margarine and the optional nutritional yeast to the potatoes and mash until desired consistency is reached, adding a bit more liquid if needed as you go along.
- Add in the fresh parsley last, and mix well to combine and evenly distribute. Season your vegan mashed potatoes generously with salt and pepper to taste. Use sea salt or kosher salt and fresh ground black pepper for the best flavor.
- Serve with your favorite vegetarian gravy recipe if desired.
|Nutritional Guidelines (per serving)|
|Total Fat||14 g|
|Saturated Fat||2 g|
|Unsaturated Fat||6 g|
|Dietary Fiber||8 g|