This Vegan Bangers and Mash recipe is amazing! Garlicky mashed cauliflower-potatoes with rosemary. Guinness beer, peppery onion and mushroom gravy with plant based sausage links. Lastly, edamame instead of peas for extra nutrients.
You’re probably thinking…what!why? I usually don’t make these types of recipes. However, slowly over the last 2 years, I’ve been adding more and more vegetables and fruit to my diet. Now with all the studies that have come out about the benefits of eating a plant-based diet. I wanted to see what all the hub-bub was about. I’m not sure at this point if I’m ready to commit to a fully plant-based diet yet, but I am definitely willing to try it out. So you might be seeing a few more of these recipes to maybe add to your meatless Monday routine. Also, I will add some notes if you decide to use meat instead of these plant-based meats.
Every year my husband and I have to celebrate St. Patrick’s Day with bangers and mash. It’s easy to make and who doesn’t love to cook your sausages in Guinness beer. It’s just the best! Since my husband and I are looking more into this plant-based diet thing, I wanted the challenge of making this dish vegan and see if we would like it or even feel like we missed anything. I can tell you now…we did not!! It was so surprising! I’m getting a little ahead of myself, let me break it down.
What is Bangers and Mash?
Bangers and Mash is a traditional dish from Great Britain or Ireland. The Bangers part is the sausage in onion gravy and the mash is for mashed potatoes. Usually served with a side of peas.
This Bangers and Mash Recipe:
Sausage (The Bangers):
This recipe differs from the traditional recipe starting with the sausages (or Bangers). In this recipe, we decided to try the Beyond Sausage brand. I’ve heard of them and saw that they had good reviews. So I decided to try them out. I cooked up the sausages in the same pan that I cooked the onion gravy on medium high heat for 6 minutes.
The traditional dish uses an onion gravy, but I’ve been a fan of making a Guinness onion gravy with added mushrooms. I used vegetable oil and gluten-free flour for the roux and then slowly added that to the caramelized onions and mushrooms with Guinness and vegetable stock.
For the Mashed Cauli-potatoes (or Mash):
The mashed potatoes have one full head of cauliflower, baby potatoes and roasted garlic. Super easy, no cream, no butter.
The potatoes were only seasoned with salt, a little rosemary and delicious roasted garlic, like you get at a fancy Italian place. Speaking of the roasted garlic. This is the reason you don’t need butter. If you’ve ever had straight from the oven roasted garlic, then you know it’s the best thing to spread on a fresh Italian baguette. It’s spreadable and tastes just like garlic butter without the butter. My husband and I always make roasted garlic, when we make our stovetop lobster boil recipe, to spread on our bread. So good! So I decided to use that same technique here in lieu of butter. While you wait for your water to boil for the cauliflower and potatoes, we took two heads of garlic and chopped the top off exposing the garlic and then tented them in foil and let them roast in the oven. In this recipe we use a whole head of garlic. If you are not a fan of garlic, 5 cloves will work but we wanted to go big and we also wanted the garlic to shine through the gravy and sausages.
Instead of Peas we went for edamame. My husband hates peas and I always have edamame in the freezer because I’m obsessed! So we added it here and really enjoyed it.
Overall we loved it! We were shocked when everything was put together. How well it tasted and how we didn’t feel like we missed out on anything. The sausage tasted like sausage and the mashed potatoes tasted like amazing mashed potatoes. It was such a great meal. The best testament was my husband…He said, “Hey!, next time we have people over, we should make this and see if anyone can tell that there is no dairy or meat in the dish. Or we can tell them after, that they just ate NO meat!” I could see his wheels turning. Ha. So any of our friends or family members out there that come over, you never know we might just serve you a surprise meatless meal.
#HappinessResetChallenge: This dish is packed with folate from the cauliflower, to the potatoes and the edamame and even the beyond sausage has some. The total amount is estimated around 333 mcg which equals to about 83 mcg per serving.Print