Marinated Mushrooms and Cauliflower Mash

by Susan on January 21, 2010

What is the raw foodists answer to steak and potatoes? Marinated portobello mushrooms and rosemary cauliflower “mashed potatoes”. There are quite a few recipes out there but this one comes right from the Kitchen at Rawmazing with my special signature. A little time in the dehydrator deepens the flavor of the cauliflower. Combined with a few pine nuts and rosemary, a gourmet dish is created that even the fussiest eaters will love.

My favorite marinade for mushrooms is a simple combination of Namu Shoyu, Oil and a little agave. It is simple and flavorful. My biggest problem is trying not to eat all the mushrooms before the photo shoot is over! As an interesting coincidence, my friend, Gena from Choosing Raw posted a different version  just the other day. You can see hers here: Choosing Raw

Equipment Needed: Dehydrator, Food Processor

Today’s Raw Food Recipe:

Marinated Mushrooms and Mashed Rosemary Cauliflower


  • 3 Large Portobello Mushrooms, Sliced 1/3″ thick.
  • 1/3 C Olive Oil
  • 1/3 C Nama Shoyu
  • 1 T Agave (or liquid sweetener of your choice)

Mix marinade ingredients, pour over mushrooms and marinate for at least 4 hours. I like to do this the night before and leave them in the fridge. You will need to occasionally stir them.

  • Cauliflower
  • 1 Large Head Cauliflower
  • Olive Oil
  • Salt
  • Pepper
  • 1/3 C Pine Nuts
  • 1 t. Rosemary (coarsely chopped)
  • 1 T Olive Oil
  • 2 T Filtered Water

Cut all florets off of the main stem. Thinly slice. Place slices and place slices (and any extra pieces) in bowl. Sprinkle with oil, salt and pepper. Toss. Place on two non-stick dehydrator sheets and spread so there is just one layer of cauliflower. Dehydrate at 116 for 2 hours. Place in food processor along with pine nuts, oil and water. Process until pureed. Add rosemary and blend. Salt and pepper to taste. I love to warm this up in the dehydrator before serving.

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{ 36 comments… read them below or add one }

Veggie Wedgie January 21, 2010 at 8:12 pm

Those mushrooms look delicious!


Eco Mama January 21, 2010 at 9:00 pm

Those mushrooms look fabulous. I think you should move to the Northwest and open a restaurant! This is what I want to go out to eat, but it doesn’t exist–yet. Thank you for sharing your wonderful recipes so we can make them in our own kitchens.
Eco Mama


Nikki January 21, 2010 at 9:17 pm

This looks so delicious!


Susan January 21, 2010 at 9:57 pm

Actually, this recipe came from years of making steamed mashed cauliflower and wanting to make a raw version of it. I spend hours in recipe development. :-)


Diane January 22, 2010 at 10:12 am

ok, I have got to finally get a dehydrator. Between this dish and the amazing raw bread that actually TASTED like bread I had last night at the Detroit Zen Center cafe, I don’t know if I can live without one anymore. It’ll have the footprint of a giant old fashioned microwave in our tiny box of a bungalow kitchen, but I don’t care….


Beth January 22, 2010 at 11:09 am

My dehydrator arrives today in the mail… first your corn chips with some quac and then maybe this… or your onion rings! What to make first is the biggest question! :) Thank you for sharing all of this with us!


vangelis January 22, 2010 at 3:16 pm

I am a big fan of mushrooms and this dish looks just great. I got to try it. Thanks for sharing.


Elena January 23, 2010 at 7:28 pm

This is the most amazing dish…beautiful, and sounds amazing! Portobellos are on my list for tomorrow 😉


Foodeater January 24, 2010 at 2:21 am

Yum… the mushrooms look so scrumptious!


janine January 24, 2010 at 6:19 pm

would a little nut milk work with the cauliflower to make it more like mashed potatoes?


Susan January 24, 2010 at 6:33 pm

Honestly, I love it the way it is but you could certainly try it.


mia January 24, 2010 at 6:34 pm



Audey January 24, 2010 at 8:55 pm

Diane: Detroit as in Detroit, MI?! They have a raw eatery there? That is not too far from where I live. I must look that up. If you read this please let me know if you have any more info. =)


Susan January 24, 2010 at 9:10 pm You can see all about them at that link.


Melody Fury January 25, 2010 at 4:49 am

That’s a gorgeous mushroom recipe! Consider submitting it to out Battle Mushroom and win some wild, gourmet mushrooms!


Ladka January 25, 2010 at 8:25 pm


I don’t want to purchase dehydrator because I have dehydrating feature on my oven.Does anybode has any experience with it? Thanks Ladka


Susan January 25, 2010 at 8:40 pm

You might want to get an oven thermometer and check the temps. If you are trying to keep food “raw” it has to stay under 116 degrees.


Gena January 27, 2010 at 11:28 am

How absolutely beautiful your rendition is! As always, Susan, it’s gorgeous. Thanks for the shout :-)


Polly January 27, 2010 at 2:12 pm

Made this yesterday and am eating it for lunch. Awesome flavors, very easy and you dont have to plan way far ahead:) Thanks! Love it! The bits of cauliflower taste great as a snack after dehydrating and before processing. Yum! like buttered popcorn:)


Candice Hughes February 8, 2010 at 10:15 am

Hey! I tried this recipe last night and while mine didn’t look nearly as pretty are yours, they tasted AMAZING!! Check out my blog post about this recipe
Anyone who hasn’t tried it yet, DO IT!!!!


Leslie @LaMamaNaturale February 25, 2010 at 2:43 am

The hub and I made this a couple weeks back and I linked to your recipe. DeLISH! We loved it. Thank you for sharing. We’ve been dehydrating cauliflower ever since and just eat as is. Mmm! :)


Helene March 23, 2010 at 2:12 am

I wonder–what would happen if you pureed the mashed ptoatoes in the Vitamix?? Would it be more smoothe?


Susan March 23, 2010 at 7:31 am

For this dish, I like the food processor. The cauliflower is thick….it might be a little tough in the vitamix.


Sarah May 7, 2010 at 5:22 pm

Loved this recipe! I was wondering how do I make the cauliflour not so bitter or strong? I don’t have a dehydrator so I just blended it, did the dehyrator help with that? (Your site is beautiful!) Thank you


Samantha August 6, 2010 at 3:14 pm

This is fabulous!! I made this for myself and some of the girls at work. By lunch time, the mushrooms were done marinating and it tastes wonderful.


Liisa October 25, 2010 at 3:56 am

Another delicious recipe – once again served to non raw foodists (along with the mushroom and leek tart) and they slimply loved it. Only thing is, they loved it too much and I didn’t get seconds!!! :)


Stacey January 15, 2012 at 12:34 pm

Susan, do you recommend marinating additional mushrooms from the leftover marinade, if I store it in the refrigerator for a few days? I hate to waste it and there’s a lot left over once the mushrooms shrink down.

Thank you!


Susan January 15, 2012 at 1:17 pm

I would not re-use it. Cheers!


Sharon Shoecraft January 28, 2012 at 7:36 pm

I’m new to raw food and don’t have all of the equipment yet … just recently bought the Ninja blender and I’m hoping it will be strong enough for raw food recipes … but I was intrigued by the comment Diane made about the bread she had at the cafe … how would you make a bread that tastes like real bread?


Susan January 28, 2012 at 8:18 pm

This one is pretty darn close. You can always search the site in the search box. Cheers!


Rhinda Hale February 17, 2012 at 12:43 am

I made the cauliflower mash and marinated mushrooms, tonight, and it turned out amazing! I also made the flax crackers and ‘oh my goodness’… crackers I’ve ever eaten. I’ll definitely be making more of those. Thanks for the terrific recipes!


Madison May 15, 2012 at 10:49 am

Sorry, I’m a bit confused with instructions…
“Cut all florets off of the main stem. Thinly slice. Place slices and place slices (and any extra pieces) in bowl.”

Am I throwing away the stems or using them in the mash also?


Emily June 5, 2012 at 3:33 pm

Can I substitute Bragg’s Liquid Amino’s for the Nama Shoyu?


Susan June 5, 2012 at 7:16 pm

I haven’t tried it but you are welcome to experiment and report back!! Cheers!


SARAH June 6, 2013 at 9:21 am

Thanks for posting this. It looks amazing. I don’t have a dehydrator or a food processor, but this sounds so good and healthy. Do you have alternative preparation suggestions? I’m testing my oven now to see what it’s lowest temperature actually is. I have a blender. I have a potato masher. I can barely afford food let alone expensive appliances. Please let me know how you’d prepare this without those amazing appliances, if you have the chance. Thanks again! Sarah


Julie March 5, 2014 at 2:55 pm

I have enjoyed many of your recipes. My husband started sharing them on facebook, and I was fascinated that he would be interested as he has very “rigid” food preferences in general. My only “complaint” is that he wants the “numbers” for any foods I serve him, and you never publish nutrition data with your recipes. I have worked out a few of them myself, but find myself pressed to find the extra time, and I would REALLY love that extra info!


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