Hemp Heart Cauliflower Mash

Hemp Heart Cauliflower Mash

Cook Time: 15 mins

Our Hemp Heart Cauliflower Mash is a versatile little number that can be made numerous ways to suit your dietary requirements - Vegan and Low-carb Keto Friendly! You can have some fun with this dish so get creative, and don't stress about being too accurate with your measurements.

Serves: 2-3. Recipe can be easily doubled.


  • ½ Large head of Cauliflower
  • 2 tbsp Hemp Seed Oil (can also use Olive oil or Vegan butter)
  • 2 tbsp Hemp Hearts
  • 2 Cloves of Garlic (diced finely or minced)
  • ¼ cup Parmesan Cheese (Vegan or regular)
  • ¼ cup Milk (or Almond Milk - both optional)
  • Salt (to taste)
  • Black pepper (to taste)
  • To Garnish
  • Sprinkle of Hemp Hearts
  • Drizzle of Hemp Seed Oil
  • Parmesan Cheese (Vegan or regular)
  • Fresh Parsley or Chives (optional)


  1. Cut cauliflower into even florets and steam in a large pot with a steamer basket (covered) until tender - approx 15min. Remove from the heat and set aside uncovered to cool slightly and remove some of the moisture.
  2. In the meantime, sauté garlic in Hemp Seed Oil (or Olive Oil/Vegan Butter) in a small pan over a low heat for 1-2 minutes. Be careful not to burn it otherwise you will get a bitter taste! Alternatively, you can keep it raw for more punch. Take off the heat and set aside.
  3. Place all ingredients (except milk and garnishes) into a food processor, or large bowl if using a stick blender, and blend until smooth. If you like the consistency as is leave out the milk or, if you would like it a bit smoother, thin with milk until your get your desired consistency.
  4. Taste, and adjust flavour as desired by adding more salt, pepper, oil/butter, garlic or parmesan.
  5. Garnish and voila!

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