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Vegan Keto Chick’n with Cauliflower Mash, String Beans & Mushroom Gravy

Whether you are on keto diet or not, I am sure you would enjoy this delicious Vegan Keto Chick’n with Cauliflower Mash. Therefore, I must also introduce you to an amzing product, the Soy Curls by Butler Foods. They are available on Amazon as well, if you wish to have them delivered fast.

I found this versatile product in Vegan Boutique many years ago, when I was living few months in Montreal. It was love at the first sight, lol. Unfortunately, I couldn’t find it anywhere in Toronto. Yet, after searching the internet, I found the company, but back then it was very expensive to order directly from them. The price for delivery cost more than the product, lol. So you can imagine the excitement when I found out they are available on Amazon now.

In addition, my daughter found out that ordering directly from the company now, is very feasible as well. Evethough, it takes longer to deliver. The choice is yours; it may also depend on where you live. Nevertheless, I highly recommend, because, as I said, they are versatile and also easy to prepare.

In this case, I decided to make Vegan Keto Chick’n with Cauliflower Mash since this diet has been so popular lately. However, I like to clarify, I am not on keto diet. My friend was and she shared lots of information with me and I did my own research online as well. It definitely is a great diet if you wish to loose weight fast, but it’s not easy especially the the first few days. But before you decide to go for it I suggest to do your own study. For example reading Wikipedia first is a good idea.

Nonetheless, vegan or plant based keto is even more challenging than regular kind. It means giving up even source of protein such as beans and quinoa, corn and squashes, which means you are left with tofu, tempeh and nuts. Well you can eat most of vegan meat substitutes, especially Beyond Meat and some Gardein products. Yet they are not so versatile as Soy Curls and I also believe, not as healthy. You may also check some vegan keto websites to see for yourself.

Otherwise, I don’t have too many keto recipes on my blog yet, although I am definitely going to create a few. In the meantime. you can check the GREEN KETO SALAD and VEGGIE CHOWDER, although you would have to skip the corn in this one. Also, the SPINACH TOFU SCRAMBLE is suitable for keto diet, as long as you omit the waffles. Anyway, I guess that is all for now! Thank you for visiting and feel free to contact me with questions or suggestions.


Vegan Keto Chick’n with Cauliflower Mash, String Beans & Mushroom Gravy
Vegan– Keto – Gluten Free
Prep Time30 mins
Active Time40 mins
Total Time1 hr 10 mins
Course: dinner, lunch
Cuisine: American, Keto, Vegan
Keyword: gluten free recipe, keto recipe, plant based protein, plant based recipe, vegan recipe
Yield: 4
Author: Lena Novak – Lena’s Vegan Living


  • Food processor


  • 227 gr Soy Curls 1 bag, soaked for 10 min and strained
  • 1 onion medium size diced
  • 1 tbsp yellow organic mustard or mustard of your choice
  • 1 tbsp low sodium Tamari
  • Garlic powder to taste
  • Black pepper to taste
  • Himalayan pink salt to taste
  • ¼ cup grape seed oil or oil of your choice
  • 1 large cauliflower or 2 small
  • ¼ cup plain plant-based milk I use oat milk
  • 2 tbsp plant- based butter I use Earth Balance
  • 300 gr string beans
  • 3 cloves of garlic minced
  • Himalayan pink salt to taste
  • 1 tbsp grape seed oil
  • ½ cup dried mushrooms rinsed soaked for overnight in 1 1/2 cup of water
  • 1 Shallot onion minced
  • 2 cloves of garlic minced
  • 1 tbsp low sodium Tamari
  • t tsp organic yellow mustard or mustard of your choice
  • ½ tsp dry Thyme
  • Black pepper to taste
  • 1 tbsp Nutritional yeast
  • 1 tbsp Arrow root
  • Himalayan pink salt to taste
  • 1 tbsp Grape seed oil or oil of your choice


  • Sauté onion on heated oil until translucent and add the Soy Curls.
  • Mix well, add all the rest of the ingredients, and mix well.
  • Stir for few minutes until golden brown.
  • Take it off the heat and serve.
  • Wash and remove the bottom of the cauliflower.
  • Cut into smaller pieces and cook in cup of water with pinch of salt.
  • Bring the water to boil, reduce the heat and cook under under the lid for 10 minutes or until you can easily pierce with fork.
  • Transfer cauliflower to blender and blend with rest of the ingredients until smooth.
  • Wash the beans and remove the ends.
  • Place then on a pan with heated oil, add salt and stir well.
  • Sauté for a minute, add the garlic and stir again.
  • Sauté few 30 seconds, stir again, and add ¼ cup of water.
  • Cover with lid, reduce the heat and cook for 5minutes.
  • Take it off the heat, remove the lid and set aside or serve.
  • Sauté onion with garlic on hot oil until translucent.
  • Transfer to a blender; add the rest of the ingredients including water from mushrooms and blend until smooth. (except arrow root and nutritional yeast)
  • Transfer the mixture into a small pot, add arrow root and bring it to a boil while stirring continuously. If it gets too thick, you may add little bit more water, but be careful.
  • Take it off the heat, add the nutritional yeast and stir well again.


Soy Curls are available at Butler Foods and Amazon


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1 year ago

Lovely and delish