Recipes - Other

Middle Eastern Cauliflower Mash

I’d describe my diet as 95% plant based. After a lifetime of eating meat I decided to go pretty much vegetarian a few years ago. Surprisingly I found the transition so much easier than expected. Honestly I did. After a while I simply didn’t miss eating meat. I quickly found inventive ways to make ‘meat feast’ occasions equally delicious without meat. Take for example my Christmas Day Mushroom Roast.

Having said this my diet is 95% plant based and ‘pretty much’ vegetarian because there are two non-veggie things I eat. Purely for their nutritional value – because they bring essential nutrients that are really tough to get elsewhere:

  1. Wild oily fish – sardines, anchovies, mackerel and red salmon – for their health boosting omega 3 fatty acids
  2. Grass fed bone broth – for its collagen forming amino acids and ability to turbo charge gut health/healing

Middle Eastern Cauliflower MashNow you’re likely thinking – but this post is for mash? Mash is only ever vegetarian? Usually it is. But here I’ve added a twist to include bone broth. So I guess you could call it ‘Bone Broth Infused Cauliflower Mash’. Strictly vegan or vegetarian? Don’t stop reading here – simply substitute the bone broth with water…..

Bone Broth Infused Cauliflower Mash


  • 1 whole medium head of cauliflower
  • 300g pumpkin or butternut squash
  • 1 onion
  • 2-3 cloves garlic
  • 2 tsp Meadow & Marrow bone
  • 1 tbsp grass-fed butter (or coconut oil)
  • 1 tsp salt
  • 1 tbsp cumin
  • 1 tbsp smoky paprika
  • 1 tsp ground coriander
  • ½ tsp nutmeg and/or cinnamon
  • ½ tsp ground black pepper
  • 1 tbsp lemon juice
  • Fresh parsley (to serve)


  1. Pre-heat the oven to 180C and melt the butter (or oil) in a large ovenproof baking dish.
  2. Chop the cauliflower into small florets and dice the pumpkin (skin removed).
  3. Crush the garlic and slice the onion.
  4. Add everything into the baking dish alongside all of the spices and salt & pepper.
  5. Mix everything thoroughly to combine and pour over the lemon juice.
  6. Stir the bone broth into 1 cup of boiling water and then pour over the vegetables.
  7. Cook for 40 minutes or until the cauliflower and pumpkin are soft.
  8. Remove from the oven, allow to cool slightly and then mash with a hand blender.
  9. Add more water (and more butter if you like) to achieve the desired consistency.
  10. Top with fresh parsley to serve.


  • If you like your mash spicy you can also add a sprinkle of chilli powder into the spice mix.
  • This mash would also work well with just cauliflower or pumpkin – both aren’t essential.
  • You could easily turn this into a soup by adding more water and/or bone broth.

More about Bone Broth

I’d like to say here that I make all of my own bone broth. Don’t get me wrong – it is something I have dabbled in, but quiet frankly it requires a whole lot of cooking time and effort. It’s one of the few things that I happily outsource to the professionals. The broth I used came thanks to a lovely Aussie company that’s leading the way in bone broth – Meadow and Marrow.

Meadow and Marrow Bone BrothThey kindly sent me a jar of their nutrient dense bone broth to experiment with.  Their broth is made with only top notch beef- they source only 100% Australian grass-fed (and finished) pasture raised, hormone and antibiotic free cattle from farmers they trust. If you’re looking for a convenient and affordable bone broth solution then they don’t come much better than Meadow and Marrow!


18 thoughts on “Middle Eastern Cauliflower Mash

  1. This is really lovely. Especially love the seasoning. I’ve never eaten much meat. It doesn’t agree with me as much as enjoying avocados. But I also don’t want to restrict myself with a label, because the way my brain works I’d be immediately craving a steak!

    • I agree with you Chef Mimi – that’s why I’ve stayed a little flexible with my label – if I really want something I’ll have it – and avocados all the way for me too!

  2. Laura, I am so excited by this recipe. I absolutely adore mashed potato but see it more as a treat and are constantly looking for tasty alternatives. This would be perfect! Cauliflower is one of my favourite vegetables and what a great way to use it. Definitely trying this one. And is it okay to say from a non-vegetarian that this would pair beautifully with lamb?!

  3. I love the spices and would never have thought of mixing cauliflower and pumpkin. I will absolutely give it a go!
    I did think about giving up meat but in the end I decided to eat less both fish and meat and buy organic and free range instead. It makes a world of difference and there is always more veg than anything else on my plate.
    The wild oily fish makes sense and the bone broth concentrate sounds interesting, I will have a look for it here 🙂

    • Hi Petra – I totally agree eating less and choosing organic and free range is a massive step in the direction – and that’s certainly what I did too. And also portion size is key – where I used to go wrong was simply going for more than a palm full….but your creations always seem to hero quality and delicate-ness over quantity!

      • hi Laura
        My husband is a massive eater so I try to portion it out with various luck ha ha but I totally agree! Thank you for your always so lovely comments 🙂 xx

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