Vegan Bangers and Mash

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.

Guinness-Onion Gravy:

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.

The Peas:

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.

Vegan Bangers and Mash

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• Author: Elena
• Total Time: 1 hour and 15 minutes
• Yield: 4 1x

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Description

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.

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Ingredients

Scale 1x2x3x

Sausages:

8 Beyond Sausages or 2 packages

Guinness-Onion Gravy:

• 2 Tablespoons of vegetable oil
• 2 Tablespoons of Gluten-free flour
• 2 Yellow Onions
• 8 oz. of white mushrooms
• 1 and 1/3 cup of vegetable stock
• 1 full can of Guinness
• 2 tablespoons of Dijon Mustard
• 2 teaspoon of Apple Cider Vinegar
• 1 teaspoon of Braggs amino acid
• 1 pinch of cayenne pepper
• 1/2 teaspoon of black pepper
• 1 roasted garlic clove-smashed with a fork until formed a paste
• 3 teaspoons of maple syrup
• Salt to taste

Mashed Cauli-potatoes:

• One head of cauliflower
• 1.5 pounds of baby potatoes
• 1 tablespoon of olive oil or vegetable oil
• 1 head of roasted garlic
• 1 teaspoon of finely chopped rosemary (dried works too)

Edamame:

10 oz bag of edamame (we use Pictsweet Farm brand)

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Instructions

For the Roasted Garlic:

1. Pre-heat the oven to 350 degrees.
2. Cut the top off a head of garlic.
3. Drizzle olive over the opening.
4. Sprinkle with salt.
5. Use aluminum foil and tent over the garlic enough to allow steam to get through.
6. Bake for 45 minutes, uncover and bake for 15 more minutes and set aside.

For the mashed cauli-potatoes:

1. While you are waiting for the oven to pre-heat for the garlic, grab a large pot and fill with water to boil the cauliflower and potatoes.
2. Place the pot with water over medium high heat.
3. Add a pinch of salt and 1 tablespoon of olive oil or vegetable oil.
4. Once the water boils, add the head of cauliflower and the bag of potatoes (make sure all the green parts are cut off the cauliflower).
5. Cook for 15 minutes or until you can easily pierce with a fork.
6. Once the cauliflower is done, strain into a bowl but save about 1 cup of the liquid (we need this to replace your “cream” in the mashed potatoes).
7. Set aside to cool (about 5 minutes).
8. Once the cauliflower has cooled enough to handle, chop into smaller pieces and place into a food processor.
9. If the cauliflower is too thick for the food processor to handle, add a little of the potato water at a time until you reach the desired consistency. Depending on how big the cauliflower head was you might have to empty some of the contents to a bowl and mix everything at the end.
10. Next add the potatoes to the food processor and pulse until you reach the desired consistency.
11. Add salt and pepper to taste and 1 teaspoon of finely chopped rosemary.
12. Once the roasted garlic is ready, grab a fork and pull out as many roasted garlic gloves as you can and add them to the food processor with the potatoes. Set aside.

For the Guinness-Onion-Mushroom Gravy:

1. In small sauce pan, add 1 tablespoon of vegetable oil and heat on medium high heat. Once the oil is hot add 2 tablespoons of flour and constantly whisk until it thickens (5-10 minutes). Set aside.
2. In a large skillet add 1 tablespoon of vegetable oil add chopped half-moon onions and mushrooms until caramelized about 30 minutes on medium high heat.
3. Once the onions are caramelized and your roux is done, add the roux to the onions and mushrooms.
4. Slowly add the can of beer, mustard, ACV, amino acids and spices. This replaces the Worcestershire sauce that would normally be added.
5. Once this is thickened, add the vegetable stock slowly until well mixed and add salt to taste.

Heat up the edamame:

Follow instructions on the bag.

• Prep Time: 15 minutes
• Cook Time: 1 hour
• Category: Dinner
• Method: Stove top
• Cuisine: Irish

Keywords: Bangers and Mash