Tahini offers a rich and creamy texture that replaces the butter and oil in traditional mashed potatoes. Rich in vitamins and dairy-free, it’s an excellent alternative for the day-to-day.
Who says comfort food can’t be healthy?
With a little prep and a few easy swaps, you can enjoy the ultimate comfort food without sacrificing flavor or your health goals. These delicious and healthy mashed potatoes & gravy come together quickly and easily, making them a perfect fit for meal planning.
Traditionally prepared mashed potatoes and gravy are often loaded with butter or oils for a rich, creamy taste. And for special occasions or holidays, it’s a delicious indulgence.
But for the day-to-day, extra saturated fats are not ideal for weight loss or health. Fortunately, there are substitutions and options for almost everything when trying to eat healthier.
Plant-based perks
Plant-based foods are nutrient-dense and offer many benefits, like reducing the risk of chronic diseases, aiding weight loss and management, boosting the immune system, and improving overall health.
Adding plant-based foods can feel daunting at first. When I started eating healthier, I felt the same way. But I was determined to find a way to still enjoy food without sacrificing flavor or giving up my go-to’s.
After many years in the kitchen, I learned it’s possible to enjoy delicious, full-flavored foods that are good for us simply by swapping out ingredients.
Simple swaps
I made some simple swaps in this recipe to create a healthier version. First, I used tahini to replace the butter/oil in the mashed potatoes, which provides creaminess and healthy fats and nutrients. Second, I used cashews and nutritional yeast for the gravy, giving it a creamy, savory flavor loaded with good-for-you vitamins and nutrients.
These simple substitutions make this delicious, healthy comfort food perfect for a weekly meal plan.
Perfect pairings
- Sweet corn
- Biscuits
- Lentil loaf
- Loaded mashed potato bowls
- Veggie burgers
- Vegan Shepard’s Pie
- Roasted veggies
- Vegan Swedish meatballs
Whether you’re new to plant-based or looking for inspiration, these are a great addition to your weekly meal plan. With a little prep and a few easy swaps, you don’t have to sacrifice flavor or your health goals.
I hope you try these delicious and healthy mashed potatoes & gravy. They’re delicious everyday comfort food you can feel good about.
📖 Recipe
Vegan Mashed Potatoes & Gravy
Ingredients
- 1-5 pound bag of golden potatoes chopped in half or quarters, peeled or unpeeled *see Note
- ⅓ cup tahini, OR to taste
- ¾ to 1 cup unsweetened plant-based milk, such as soy or almond
- 2 teaspoons garlic powder, OR 8-10 garlic cloves peeled, optional
- 2 teaspoons sea salt, OR to taste
- 30 turns black pepper, OR to taste
- 1 recipe Vegan Gravy
Instructions
- Wash potatoes
- Peel potatoes (optional) * see Note
- If preparing gravy too, soak cashews for 10 minutes (4 hours if you don’t have a high-speed blender)
- Make the gravy while the potatoes are boiling.
- Place chopped potatoes in a large pot and cover with water. If using whole garlic cloves, add in with potatoes.
- Bring to a boil and reduce heat to medium-low.
- Cook for 15–20 minutes or until potatoes are tender.
- Drain.
- Add in garlic powder (if using), tahini, milk, salt, pepper, and garlic powder if using.
- Mash potatoes (and whole garlic if using) with a potato masher until broken down into small pieces.
- Use a hand-held blender or continue mashing with a potato masher until smooth and creamy.
- Adjust seasonings and milk to desired creaminess and taste.
Notes
- Leaving the peels on saves time, and they have lots of good-for-you nutrients. They also provide texture and add a rustic appeal to the dish, but it’s optional.
- Store in an airtight container in the refrigerator for up to 4 days.
Comments
No Comments