Quick Recipe Version (TL;DR)
Quick Ingredients
- 2 medium heads cauliflower (about 3 lb), cut into florets
- 6 garlic cloves, divided
- 3 tbsp unsalted butter (or vegan butter)
- 1/2 cup milk or unsweetened plant milk
- 2 tbsp nutritional yeast (optional, for cheesy flavor)
- 14 oz extra-firm tofu, pressed and cubed
- 3 tbsp olive oil, divided
- 3 tbsp soy sauce or tamari
- 2 tbsp lemon juice, divided
- 1 tbsp maple syrup
- 2 tsp dried Italian herbs (thyme, oregano, basil)
- 1/2 tsp smoked paprika
- 8 oz cremini or button mushrooms, sliced
- 1 large bunch kale (about 8 cups chopped, stems removed)
- Salt, black pepper, red pepper flakes
- Chopped fresh parsley or chives, for garnish
Do This
- 1) Press tofu 15 minutes, then marinate cubes in soy sauce, 1 tbsp olive oil, 1 tbsp lemon juice, maple syrup, herbs, smoked paprika, and 2 minced garlic cloves for at least 20 minutes.
- 2) Boil cauliflower florets with 3 whole garlic cloves in salted water for 10–12 minutes until very tender; drain well.
- 3) Mash or blend cauliflower with cooked garlic, butter, milk, nutritional yeast, 1 tsp salt, and 1/2 tsp pepper until creamy; keep warm.
- 4) Sauté marinated tofu in a large skillet over medium-high heat with 1 tbsp olive oil for 8–10 minutes until browned on most sides.
- 5) In the same skillet, cook mushrooms in remaining 1 tbsp olive oil with salt and pepper for 5–6 minutes; add kale, remaining minced garlic, red pepper flakes, and 1 tbsp lemon juice, and sauté 3–4 minutes until wilted.
- 6) Taste and adjust seasoning of cauliflower mash, tofu, and veggies.
- 7) Spoon creamy garlic mashed cauliflower into bowls, top with kale-mushroom mixture and tofu, garnish with herbs, and serve hot.
Why You’ll Love This Recipe
- Comforting and creamy like mashed potatoes, but lighter thanks to cauliflower.
- Protein-packed from herb-marinated tofu, making it a satisfying meatless main.
- Layers of flavor from garlicky mash, umami mushrooms, and bright, lemony kale.
- Perfect for meal prep: components reheat well and assemble into quick bowls.
Grocery List
- Produce: Cauliflower (2 heads), garlic, kale, cremini or button mushrooms, lemons, fresh parsley or chives.
- Dairy: Unsalted butter, milk (or non-dairy butter and plant milk for vegan).
- Pantry: Extra-firm tofu, olive oil, soy sauce or tamari, maple syrup, nutritional yeast, dried Italian herbs, smoked paprika, red pepper flakes, salt, black pepper.
Full Ingredients
For the Creamy Garlic Mashed Cauliflower
- 2 medium heads cauliflower (about 3 lb total), core removed, cut into medium florets
- 3 large garlic cloves, peeled and left whole
- 3 tbsp unsalted butter (or vegan butter)
- 1/2 cup milk or unsweetened plant milk (such as oat or almond), plus more as needed
- 2 tbsp nutritional yeast (optional, for a cheesy, savory note)
- 1 tsp fine sea salt, plus more to taste
- 1/2 tsp freshly ground black pepper, plus more to taste
For the Herb-Marinated Tofu
- 14 oz extra-firm tofu, drained
- 2 tbsp soy sauce or tamari (for gluten-free)
- 1 tbsp olive oil
- 1 tbsp fresh lemon juice
- 1 tbsp maple syrup
- 2 garlic cloves, minced
- 2 tsp dried Italian herb blend (or 1 tsp dried thyme, 1/2 tsp dried oregano, 1/2 tsp dried basil)
- 1/2 tsp smoked paprika
- 1/4 tsp black pepper
For the Sautéed Kale and Mushrooms
- 1 tbsp olive oil (plus more as needed)
- 8 oz cremini or button mushrooms, cleaned and sliced
- 1 large bunch kale (about 8 cups loosely packed), stems removed, leaves torn or chopped
- 1 garlic clove, minced
- 1 tbsp fresh lemon juice
- 1/4–1/2 tsp red pepper flakes (to taste)
- 1/2 tsp salt, plus more to taste
- 1/4 tsp black pepper, plus more to taste
For Serving and Garnish
- 1–2 tbsp olive oil, for drizzling (optional)
- 2 tbsp chopped fresh parsley or chives
- Flaky sea salt and extra black pepper, to finish (optional)
Step-by-Step Instructions
Step 1: Press and Marinate the Tofu
Drain the tofu and wrap the block in a clean kitchen towel or several layers of paper towel. Place it on a plate and set a flat, heavy object on top (such as a skillet or a few cans) to press out excess moisture. Let it sit for 15 minutes.
Meanwhile, make the marinade. In a medium bowl, whisk together the soy sauce or tamari, 1 tbsp olive oil, 1 tbsp lemon juice, maple syrup, minced garlic, dried Italian herbs, smoked paprika, and black pepper. Once pressed, cut the tofu into 3/4-inch cubes and gently toss them in the marinade until evenly coated. Let the tofu marinate for at least 20 minutes at room temperature, stirring once or twice. If you have more time, marinate up to 1 hour for deeper flavor.
Step 2: Cook the Cauliflower and Garlic
While the tofu marinates, prepare the cauliflower. Bring a large pot of well-salted water to a boil (about 1 tbsp salt for 4–5 quarts of water). Add the cauliflower florets and the 3 whole garlic cloves. Return to a boil, then reduce to a lively simmer and cook for 10–12 minutes, until the cauliflower is very tender and easily pierced with a fork.
When done, drain the cauliflower and garlic thoroughly in a colander. Let it sit for 2–3 minutes so excess steam can escape; this helps prevent a watery mash. You can gently shake the colander to release more moisture.
Step 3: Make the Creamy Garlic Mashed Cauliflower
Transfer the drained cauliflower and the cooked garlic cloves to a large bowl (for mashing) or to a food processor (for an ultra-smooth puree). Add the butter, 1/2 cup milk or plant milk, nutritional yeast (if using), 1 tsp salt, and 1/2 tsp black pepper.
Mash with a potato masher until mostly smooth and creamy, or pulse/process until silky, scraping down the sides as needed. If the mixture is too thick or dry, add additional milk 1–2 tbsp at a time until you reach your desired consistency. Taste and adjust with more salt and pepper if needed. Cover the bowl or place the mash back in the warm pot, cover, and keep over very low heat while you finish the toppings, stirring occasionally.
Step 4: Sear the Herb-Marinated Tofu
Heat a large nonstick or well-seasoned cast-iron skillet over medium-high heat. Once hot, add 1 tbsp olive oil. Remove the tofu cubes from the marinade, letting excess liquid drip off, and carefully place them in a single layer in the skillet. (Reserve a tablespoon or two of the marinade if you like, to drizzle at the end.)
Cook the tofu undisturbed for 3–4 minutes, until the bottoms are nicely browned. Flip the cubes and continue cooking, turning occasionally, for another 5–6 minutes, until most sides are golden-brown and slightly crisped at the edges. Reduce the heat to medium if the pan begins to smoke. Once browned, transfer the tofu to a plate and set aside.
Step 5: Sauté the Mushrooms
In the same skillet (do not wipe it out; the browned bits add flavor), add 1 tbsp olive oil if the pan looks dry. Add the sliced mushrooms in a single layer and sprinkle with 1/4 tsp salt and 1/4 tsp black pepper. Cook over medium-high heat for 4–5 minutes without stirring too much, allowing the mushrooms to brown on one side.
Stir and continue cooking for another 1–2 minutes, until the mushrooms are deep golden-brown and have released most of their moisture. If they start to stick, add a splash of water to deglaze the pan, scraping up any browned bits with a wooden spoon.
Step 6: Add the Kale and Aromatics
Add the chopped kale to the skillet with the mushrooms. It will look like a lot at first, but it will wilt down. Sprinkle with the remaining 1/4–1/2 tsp salt (to taste), remaining 1/4 tsp black pepper, the minced garlic clove, and red pepper flakes. Pour in 1 tbsp lemon juice.
Cook, tossing frequently with tongs, for 3–4 minutes over medium heat, until the kale is wilted, tender, and bright green. If the pan gets too dry or the kale is not soft enough, add 1–2 tbsp water and continue cooking until most of the liquid evaporates. Taste and adjust seasoning with more salt, pepper, or lemon juice as desired.
Step 7: Assemble the Bowls and Serve
Give the creamy garlic mashed cauliflower a final stir and taste. Adjust seasoning if needed with more salt, pepper, or a splash of milk for extra creaminess. Spoon a generous bed of mash into each of 4 shallow bowls.
Top each bowl with a portion of the sautéed kale and mushroom mixture, then divide the browned herb-marinated tofu cubes over the top. Drizzle with a little olive oil and any reserved marinade if desired. Finish with a sprinkle of chopped fresh parsley or chives, and a pinch of flaky sea salt and extra black pepper. Serve hot and enjoy immediately.
Pro Tips
- Dry cauliflower = creamy mash. Let the cauliflower steam off in the colander so the mash does not become watery. This makes a huge difference in texture.
- Press the tofu well. Removing extra moisture helps the tofu soak up the marinade and brown nicely in the pan instead of steaming.
- Do not overcrowd the skillet. Brown the tofu and mushrooms in a single layer so they sear and caramelize rather than turn soggy.
- Adjust the creaminess to your taste. Add milk gradually until the mash is as thick or loose as you like. For ultra-rich bowls, stir in an extra tablespoon of butter at the end.
- Layer the seasoning. Taste and season each component (mash, tofu, greens) so the final bowl is well-balanced and flavorful in every bite.
Variations
- Fully vegan version: Use vegan butter and unsweetened plant milk in the mash. The rest of the recipe is already plant-based.
- Extra-roasted flavor: Instead of boiling, roast the cauliflower florets and garlic at 425°F (220°C) with 1–2 tbsp olive oil, salt, and pepper for 25–30 minutes before mashing for a deeper, nutty flavor.
- Different greens and veggies: Swap kale for Swiss chard or spinach, and add extras like thinly sliced red onion, bell peppers, or roasted carrots for more color and variety.
Storage & Make-Ahead
Store leftover components separately for best texture. The creamy garlic mashed cauliflower can be refrigerated in an airtight container for up to 4 days. Reheat gently on the stovetop over low heat with a splash of milk, stirring until smooth and hot. The herb-marinated, cooked tofu keeps well in the fridge for up to 4 days; reheat in a skillet over medium heat with a tiny drizzle of oil to re-crisp the edges. The sautéed kale and mushrooms can also be refrigerated for up to 4 days and reheated in a skillet or microwave until warmed through. For meal prep, you can cook everything ahead, then assemble bowls in individual containers; reheat covered in the microwave for 2–3 minutes, stirring halfway, until hot. These bowls are best enjoyed fresh or within a few days and are not ideal for freezing due to texture changes in the tofu and cauliflower mash.
Nutrition (per serving)
Approximate values for 1 of 4 servings: about 330–380 calories, 15–18 g protein, 18–22 g fat, 28–32 g carbohydrates, 7–9 g fiber, and very low sugar (mostly from vegetables and a small amount of maple syrup). Sodium will vary based on the soy sauce or tamari used; to reduce sodium, choose low-sodium soy sauce and season the mash and greens lightly, then adjust at the table. These numbers are estimates and will change with ingredient brands and any substitutions.
