Recipe: Karina’s Mashed Potatoes and Go-To Gravy

A common favourite among comfort foods, it’s easy to make entirely plant-based mashed potatoes. If you leave the potato skins on for “smashed” potatoes, the dish will have a higher nutrient content. Try adding fresh herbs or roasted garlic for an extra fancy touch. 

You won’t believe how easy this delicious gravy is to make. It’s fantastic on Shepherd’s Pie, but you can also try it on veggie or portobello burgers, or roasted veggies.

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The grub (potatoes):

4 large russet potatoes, peeled and cubed

1 tbsp olive oil or coconut oil

1/4 cup to 1/2 cup plant-based milk (e.g. soy, oat, coconut)

The grub (gravy):

1/2 small onion, diced

2 tbsp olive oil or coconut oil

3 cups vegetable stock

3 tbsp low sodium soy sauce

1/2 tsp smoked paprika (optional, but highly recommended)

2 tbsp nutritional yeast

1/4 tsp ground black pepper

1/4 cup flour

The how-to (potatoes):

Place potatoes in a large saucepan and cover with water. Bring to a boil, then reduce heat to medium. Cook for about 15 minutes, until potatoes are easily pierced with a fork. Drain well, and return potatoes to the saucepan.

Add oil and plant-based milk. Using a potato masher, mash until smooth. If the mixture is too dry, add a few tablespoons of plant-based milk and mix well.

The how-to (gravy):

In a medium saucepan over medium heat, sauté onion in oil for three to five minutes, until turning translucent.

Add vegetable stock, soy sauce, smoked paprika (if using), nutritional yeast, and black pepper. Bring to a low boil, then reduce heat to low and simmer for 10 minutes.

In a small bowl, whisk flour with about six tablespoons of water, until smooth. Bring heat back up to medium, add spelt flour and water mixture to the saucepan, and stir.

Cook for two minutes, stirring constantly, until gravy thickens.

Makes about three cups of gravy.

Vegan since 2003, Karina Inkster, MA, PTS, is a Powell River-based health and fitness coach, author of three books, and host of a vegan podcast. For more information, go to

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