Vegan Colcannon (Irish Mashed Potatoes)

St. Patrick’s Day is a time to celebrate Irish culture, indulge in festive foods, and enjoy a little green-themed cheer. While traditional St. Paddy’s dishes like corned beef and cabbage often steal the spotlight, one classic comfort food deserves just as much attention: Colcannon.

This creamy, flavorful mashed potato dish, loaded with sautéed greens like cabbage or kale, has been a staple of Irish kitchens for centuries. If you’re aiming to keep things plant-based this year, don’t worry! You can easily make a delicious, whole food, plant-based version of Colcannon that’s just as satisfying and flavorful as the original. Let’s dive into what Colcannon is traditionally and how you can make a healthier, plant-based version perfect for your St. Patrick’s Day celebration.

What is Colcannon?

At its core, Colcannon is a traditional Irish dish made with mashed potatoes and cabbage or kale. It’s a humble, hearty meal that was once a staple for poor Irish families, combining the simplicity of potatoes with nutrient-dense greens. The dish is rich and creamy, often incorporating butter, milk, and sometimes scallions (green onions) for added flavor. Traditionally, Colcannon is served as a side dish, but it can be enjoyed as a stand-alone meal or paired with a variety of dishes. The mashed potatoes give the dish its creamy base, while the greens add a hearty, earthy flavor.

How to Make Colcannon Healthy and Vegan

To transform Colcannon into a whole food, plant-based dish, we’ll swap out the butter and dairy milk for whole food, plant-based alternatives, and stick to simple, nutrient-rich ingredients that don’t sacrifice taste. Here’s how to do it:

Ingredients for Vegan, Whole Food Plant-Based Colcannon:

• 2 pounds Yukon gold potatoes cut into ½-inch pieces
• 1/4 cup vegetable broth low sodium
• 2 cloves garlic minced
• 4 cups chopped kale, cabbage, Swiss chard, spinach, collard greens, and/or mustard greens, roughly chopped
• 4 scallions thinly sliced
• 1 cup plain, unsweetened non-dairy milk
• 1/4 cup fresh parsley minced
• salt and pepper to taste

Instructions:

1. Place the diced potatoes in a medium saucepan and add cold water to cover by at least an inch. Set over medium heat and bring to a boil.
2. Boil until the potatoes are fork tender; 15 – 20 minutes. Drain well and set aside. 
3. Return the saucepan to the stove and set over medium-high heat. Add the vegetable stock and once it’s hot, add the garlic and greens. Cook for 3 – 5 minutes, until they’re wilted and vibrant green.
4. Add the scallions and non-dairy milk, followed by the cooked potatoes. Reduce the heat to medium. Simmer for 1 minute, then use a fork or potato masher to mash the potatoes, mixing them into the greens. Pour in additional non-dairy milk as needed to reach your desired consistency.
5. Fold in the parsley, then add salt and pepper to taste. Serve hot!

Why This Vegan Colcannon is Healthy

When you make Vegan Colcannon using whole food plant-based ingredients, you’re not only preserving the rich, comforting flavors of the traditional dish, but you’re also making it healthier in the process. Here are a few reasons why:

1. Nutrient-dense greens: Kale or cabbage provides a rich source of vitamins A, C, K, and several B-vitamins, along with folate, calcium, and fiber. These greens add a boost of antioxidants and anti-inflammatory compounds to your meal.
2. Fiber-rich potatoes: Potatoes, especially when you leave the skins on, are a fantastic source of fiber, potassium, and vitamin C. The fiber helps improve digestion and can help regulate blood sugar levels.
3. No dairy: By omitting butter and milk and using plant-based milk, you eliminate unnecessary saturated fats and cholesterol from your meal, while still keeping the creamy texture. It’s an ideal option for those avoiding dairy for health or ethical reasons.
4. No refined oils or processed ingredients: Whole food plant-based eating focuses on ingredients in their most natural form, minimizing the use of processed oils, refined sugars, and artificial additives. This keeps the dish wholesome and nourishing.

A Delicious and Festive St. Patrick’s Day Dish

With its creamy, savory flavor and nutrient-packed greens, Vegan Colcannon is the perfect addition to your St. Patrick’s Day meal, whether you’re celebrating with a full Irish feast or looking for a lighter, healthier option. Not only does it provide the comfort and tradition you crave, but it also supports your health with whole foods that are packed with nutrients. So, this St. Patrick’s Day, skip the dairy and enjoy a plant-based, hearty dish that everyone can enjoy, no matter their dietary preferences!

Happy St. Patrick’s Day—enjoy your healthy, plant-based Colcannon!

Other whole food plant-based recipes you might like:

• Creamy Vegan Wild Mushroom Risotto
• Miso-Ginger Glazed Carrots
• Roasted Root Reboot Salad
• Crunchy Vegan Shredded Brussel Sprouts Salad with Orange Vinaigrette
• Hassle-Free Hasselback Zucchini

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