Wednesday, September 2, 2020

Low Fat, Whole Food Plant-Based SOS-Free Colcannon (New and Improved)

 I recreated my colcannon recipe today, turning it into a fully low-fat SOS-free recipe. The cashews and the salt are gone. And it's entirely low calorie density (to the left of Chef AJ's red line). Even more importantly, it's even more delicious than it was.

As most of my readers know, colcannon is my favorite "go to" whole food, plant-based recipe. For many years it was my "go to" food. I always had it on hand in my refrigerator. But then I got away from it over the past year, but today, after making this version, I'm glad I brought it back.

Colcannon is an Irish dish. The mainstream version of it includes eggs and butters, but there is none of that in my colcannon. Mine is entirely vegan. What makes it colcannon is that it is a soupy mixture of mashed potatoes and cabbage as well as other ingredients that you may want to put into it.

I used the following ingredients to make 10 servings. I like to make a large number of servings because I don't like to cook all that much. So, I batch cook. This will give me a daily meal for the next 10 days or 2 daily meals over the next 5 days. Of course, to make this much colcannon requires some large cookware. I  make mine in a Saladmaster roasting pan on the stove top, which is a very large pan. If you don't have large enough cookware or you don't want that many servings, then you may want to cut back on the ingredients to halve or quarter the amount you make.


10# Red Potatoes (I used two Instant Pots to cook all of these potatoes at once)

1 Head of Red Cabbage, chopped and diced

1 Large Red Onion, chopped and diced

1# Baby Portobello Mushrooms, sliced

1 Pound of Kale, chopped

1/2 Pound of Spinach, chopped

6 Cups of No-Salt Added Vegetable Broth

3 Cans of 15 oz each Eden Organic Garbanzo Beans (other brands will have salt -- alternatively you can use dried garbanzo beans and cook them first without salt)

10 Tablespoons Ground Flaxseed

2 Tablespoons Cardamom

1 Teaspoon Pumpkin Pie Spice

3/4 Teaspoon White Pepper

Sprinkle with Sea Seasonings Dulse


Cook potatoes in Instant Pot for 20 minutes. Do not release pressure.

While potatoes are cooking, put broth in the roasting pan and add red cabbage, red onion and mushrooms. Bring to a boil and then simmer until cabbage is tender. Add kale and spinach and continue to simmer it until wilted.

Place garbanzo beans (with water in the cans) into a Vitamix or other high powered blender and blend until smooth.

Once potatoes are cooked, mash them in a separate large bowl. Then add the blended garbanzo beans, flaxseeds and spices and stir well into the mashed potatoes.

Add the potato mixture to the roasting pan with the veggies and stir until all the vegetables are mixed in with the potato and bean mixture. Taste and adjust spices as desired.

Sprinkle on top with the Sea Seasonings Dulse. You might also sprinkle with nutritional yeast, Italian herbs or other desired SOS-free toppings.


J Lanning Smith 

The Whole Food Plant-Based Guy

Twice the Man, Half the Weight

September 2, 2020

1 comment:

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