Low Carb Vegan Protein Mashed Potato Bowl Recipe

Gluten Free
Lunch
Main Dishes
Quick Easy
Vegan
Vegetarian
4.7/5
(1924 reviews)
Low Carb Vegan Protein Mashed Potato Bowl
Zylo Recipes

Description

Imagine a bowl filled with warm, comforting goodness – a hearty dish designed to satisfy your cravings while nourishing your body. This recipe creates a complete meal experience, starting with a creamy, protein-boosted mashed vegetable base. Think of it as a blank canvas for a symphony of flavors and textures.

The base is smooth and rich, providing a comforting foundation for the rest of the dish. Next, a generous ladle of savory vegetable gravy blankets the mashed vegetables. This isn't your average gravy; it's a deeply flavorful, aromatic sauce crafted from a medley of vegetables and spices, simmered to perfection.

The gravy seeps into every nook and cranny, infusing the entire bowl with its earthy and umami notes. Each spoonful is a burst of comforting warmth and savory satisfaction. To take this dish to the next level, crispy tofu cubes are scattered generously on top.

These golden-brown morsels offer a delightful textural contrast to the creamy base and smooth gravy. The tofu is pan-fried to achieve a satisfying crispness on the outside while remaining tender on the inside. Each bite provides a pleasant chewiness that complements the overall experience.

Finally, a sprinkle of hemp seeds adds a touch of nutty flavor and satisfying crunch. These tiny seeds not only enhance the texture of the dish but also provide a boost of nutrients. They are the perfect finishing touch, adding a subtle yet distinct element that elevates the entire dish.

This versatile recipe is perfect for a cozy dinner, a satisfying lunch, or even as a make-ahead meal for busy days. It's a delicious and wholesome way to enjoy a plant-based meal that is both flavorful and filling. The combination of creamy, savory, and crunchy elements creates a symphony of textures and tastes that will leave you feeling completely satisfied.

Preparation Time

Prep Time
15 min
Cook Time
30 min
Total Time
45 min

Nutrition Information

Per 1 bowl serving
C
Calories
450 Kcal

C
Carbs
35 g
Fi
Fiber
10 g
Sugar
5 g

P
Protein
30 g

C
Fats
25 g
Saturated Fats 8 g
Unsaturated Fats 15 g

Cholestrol 0 mg
Sodium 500 mg
Potassium 800 mg
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Ingredients

    1.
    Cauliflower, raw
    Cauliflower, raw
    6 oz
    2.
    Extra virgin olive oil
    Extra virgin olive oil
    1 tsp
    3.
    Pea Protein Powder
    Pea Protein Powder
    1.5 tbsp
    4.
    Nutritional Yeast
    Nutritional Yeast
    0.5 tbsp
    5.
    Salt
    Salt
    1 dash
    6.
    Black pepper
    Black pepper
    1 dash
    7.
    Garlic powder
    Garlic powder
    0.13 tsp
    8.
    Onion powder
    Onion powder
    0.13 tsp
    9.
    Tofu, silken, not cooked
    Tofu, silken, not cooked
    6 oz
    10.
    Salt
    Salt
    1 dash
    11.
    Black pepper
    Black pepper
    1 dash
    12.
    Garlic powder
    Garlic powder
    0.13 tsp
    13.
    Sesame oil
    Sesame oil
    1 tsp
    14.
    Vegetable broth, bouillon or consomme, low sodium
    Vegetable broth, bouillon or consomme, low sodium
    0.5 cup
    15.
    Almond milk
    Almond milk
    0.13 cup
    16.
    Tapioca Flour
    Tapioca Flour
    0.5 tbsp
    17.
    Salt
    Salt
    1 dash
    18.
    Black pepper
    Black pepper
    1 dash
    19.
    Garlic powder
    Garlic powder
    0.13 tsp
    20.
    Onion powder
    Onion powder
    0.13 tsp
    21.
    Thyme, dried
    Thyme, dried
    0.13 tsp
    22.
    Hemp Seeds Shelled Or Hulled
    Hemp Seeds Shelled Or Hulled
    1 tbsp

Instructions

    1.
    Cut raw cauliflower into 1-2 large chunks per serving. Add the cauliflower to a large pot and fill the pot with enough water to cover the cauliflower. Bring the pot of water to a boil and boil the cauliflower for 10-15 minutes or until it’s soft enough to pierce all the way through the core with a fork easily.
    2.
    Transfer the cauliflower drained of all water to a blender or food processor. Blend the cauliflower while it’s still hot until it’s smooth. Add extra virgin olive oil, pea protein powder, nutritional yeast, and pinches of salt, pepper, garlic powder, and onion powder to the blender. Blend again until the mashed “potatoes” come together in a smooth consistency.
    3.
    Leave the mashed potatoes in the blender to stay warm. Prepare tofu by using paper towels to absorb all excess water from it. Once the tofu has all its excess water absorbed, slice it into 2-ounce squares or rectangles.
    4.
    Season the tofu on one side with the second amount of salt, pepper, and garlic powder. Heat sesame oil in a non-stick pan over very high heat. Once the oil is smoking hot, add the tofu to the pan. Cook on each side for about 3 minutes until the tofu is golden brown.
    5.
    To make the gravy, whisk together vegetable broth, almond milk, and tapioca starch in a saucepan. Begin heating the saucepan until the gravy starts to bubble (it should thicken very quickly). Season the gravy with the final seasonings: salt, pepper, garlic powder, onion powder, and thyme. Leave the gravy aside once thickened.
    6.
    Assemble your bowl by filling the bottom with mashed potatoes. Pour half the gravy over the potatoes. Add hemp seeds on top, then place your tofu squares on top of the hemp seeds. Pour your remaining gravy over everything.