Cauliflower hash is a fantastic, hearty, and satisfying dish that’s perfect for any meal of the day, especially if you’re following a vegan lifestyle. This recipe transforms the humble cauliflower into a flavorful, crispy hash that rivals traditional potato versions but with fewer carbs and more nutrients.
Bursting with savory veggies, herbs, and spices, it’s an excellent way to incorporate more plant-based ingredients into your diet without sacrificing comfort or taste.
Whether you’re looking for a wholesome breakfast, a light lunch, or a cozy dinner, this vegan cauliflower hash is versatile and easy to make. It’s packed with fiber, vitamins, and minerals, and can be customized with your favorite veggies and seasonings.
Plus, it’s naturally gluten-free and oil-light, making it a clean-eating favorite for health-conscious foodies.
Ready to whip up a delicious cauliflower hash that everyone will love? Let’s dive into the recipe and discover why this dish deserves a spot in your regular rotation.
Why You’ll Love This Recipe
This vegan cauliflower hash is a perfect blend of nutrition, flavor, and ease. Here’s why it stands out:
- Low-carb and nutrient-dense: Cauliflower is a fantastic substitute for potatoes, offering fewer carbs but high amounts of vitamin C, K, and fiber.
- Quick and simple: Ready in under 30 minutes, making it ideal for busy mornings or last-minute meals.
- Customizable: Easily add your favorite veggies or spices to suit your taste preferences.
- Vegan and allergy-friendly: No dairy, eggs, or gluten, perfect for various dietary needs.
- Great texture: Crispy edges with tender insides create the perfect hash consistency.
Once you try this recipe, it might just become your go-to comfort food that’s both wholesome and satisfying!
Ingredients
- 1 medium head of cauliflower, grated or finely chopped (about 4 cups)
- 1 small onion, diced
- 1 red bell pepper, diced
- 2 cloves garlic, minced
- 1 cup mushrooms, sliced (optional)
- 1 medium carrot, shredded
- 2 tablespoons olive oil or avocado oil
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground cumin
- Salt and black pepper, to taste
- 1/4 cup fresh parsley, chopped
- 1 tablespoon nutritional yeast (optional for a cheesy flavor)
- 1/2 teaspoon dried thyme or rosemary (optional)
Equipment
- Large skillet or frying pan – preferably non-stick or cast iron
- Box grater or food processor – for grating cauliflower
- Cutting board and sharp knife
- Mixing bowl – to toss ingredients
- Spatula or wooden spoon – for stirring
- Measuring spoons
Instructions
- Prepare the cauliflower: Remove the leaves and core from the cauliflower. Using a box grater or food processor, grate the cauliflower into rice-sized pieces. Set aside.
- Sauté the aromatics: Heat the olive oil in your skillet over medium heat. Add the diced onion and red bell pepper. Cook for 4-5 minutes until softened and fragrant. Stir in the minced garlic and cook for an additional 1 minute.
- Add mushrooms and carrot: Toss in the sliced mushrooms and shredded carrot. Cook for another 3-4 minutes until mushrooms release their moisture and begin to brown.
- Cook the cauliflower rice: Add the grated cauliflower to the skillet. Stir well to combine with the vegetables. Sprinkle in the smoked paprika, ground cumin, dried thyme (if using), salt, and black pepper. Stir frequently and cook for about 8-10 minutes until the cauliflower softens but still retains a slight bite. Avoid overcrowding the pan to ensure it crisps up nicely.
- Finish with herbs and nutritional yeast: Remove the skillet from heat. Stir in the chopped fresh parsley and nutritional yeast if using. Taste and adjust seasoning as needed.
- Serve warm: Scoop the cauliflower hash onto plates and enjoy it as is or with your favorite toppings.
Tips & Variations
“To get the best crispy texture, avoid overcrowding the pan. If needed, cook the cauliflower hash in batches.”
- Swap the veggies: Feel free to add diced zucchini, spinach, kale, or even sweet potatoes for added variety.
- Spice it up: Add a pinch of cayenne pepper, chili flakes, or chipotle powder for a smoky heat.
- Protein boost: Stir in cooked chickpeas, black beans, or crumbled tofu for a more filling meal.
- Make it breakfast-ready: Top with sliced avocado, vegan sour cream, or a drizzle of hot sauce.
- Meal prep friendly: Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in a skillet for best texture.
Nutrition Facts
| Nutrient | Amount per Serving |
|---|---|
| Calories | 150 kcal |
| Carbohydrates | 18 g |
| Fiber | 6 g |
| Protein | 5 g |
| Fat | 7 g |
| Vitamin C | 70% DV |
| Vitamin K | 25% DV |
| Iron | 10% DV |
Serving Suggestions
This cauliflower hash pairs beautifully with a variety of dishes and toppings. For a complete breakfast, serve it alongside vegan scrambled tofu or top with avocado slices and fresh salsa.
It also makes a great side for vegan sausages or tempeh bacon.
For a heartier lunch or dinner, add a dollop of vegan sour cream or cashew cream on top. You can also serve it as a base for a grain bowl with quinoa, kale, and tahini dressing.
Looking for more plant-based inspiration? Check out our Lemon Ricotta Pasta With Arugula Recipe or try the cozy flavors of our Lion’S Mane Mushroom Crumble Recipes.
Conclusion
Cauliflower hash is a versatile, delicious, and wholesome dish that offers the perfect combination of comfort and nutrition. Its ease of preparation and ability to be customized makes it a wonderful addition to any vegan cooking repertoire.
Whether you’re looking to lighten up your breakfast routine or need a quick, healthy dinner option, this cauliflower hash will satisfy your cravings without compromising your dietary goals.
Embrace the flavors and textures of this recipe and feel free to experiment with different vegetables and spices. It’s a fantastic way to enjoy a plant-based meal that’s both flavorful and nourishing.
If you enjoyed this recipe, you might also love our Harvest Hash Recipe: A Delicious and Easy Fall Comfort Food or want to explore some tasty Low Fodmap Appetizer Recipes for your next gathering. Happy cooking!
📖 Recipe Card: Cauliflower Hash Recipe Vegan
Description: A flavorful and hearty vegan cauliflower hash perfect for breakfast or brunch. Packed with veggies and spices, it's a healthy and satisfying dish.
Prep Time: PT15M
Cook Time: PT20M
Total Time: PT35M
Servings: 4 servings
Ingredients
- 1 medium head cauliflower, grated or finely chopped
- 1 tablespoon olive oil
- 1 small red onion, diced
- 1 red bell pepper, diced
- 2 cloves garlic, minced
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground cumin
- 1/4 teaspoon black pepper
- Salt to taste
- 1/4 cup fresh parsley, chopped
- 1 cup baby spinach, roughly chopped
Instructions
- Heat olive oil in a large skillet over medium heat.
- Add diced onion and red bell pepper; sauté until soft, about 5 minutes.
- Stir in garlic, smoked paprika, cumin, black pepper, and salt; cook for 1 minute.
- Add grated cauliflower and cook, stirring frequently, for 10 minutes until tender.
- Mix in chopped spinach and cook until wilted, about 2 minutes.
- Remove from heat and stir in fresh parsley before serving.
Nutrition: Calories: 150 kcal | Protein: 5 g | Fat: 7 g | Carbs: 18 g
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