Heart-Healthy Carrot and Swede Mash
Creamy, wholesome, and packed with nutrients, this Heart-Healthy Carrot and Swede Mash is a vibrant side dish that combines the natural sweetness of root vegetables with savory hints of garlic and thyme. Perfect for those looking to enjoy a lighter, nutrient-rich alternative to traditional potato mash, this recipe features a simple yet elegant blend of soft, mashed carrots and swede, brought to life with a drizzle of heart-smart olive oil and freshly ground black pepper. Ready in just 45 minutes, this dish is an ideal accompaniment to grilled meats, roasted poultry, or plant-based mains. Low in saturated fat but big on flavor, it's a satisfying and guilt-free addition to any meal.
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Recipe Information
Ingredients
- 500 g carrots
- 500 g swede
- 2 tablespoons olive oil
- 2 cloves garlic
- 1 teaspoon fresh thyme
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
Instructions
Peel and chop the carrots and swede into evenly sized small chunks to ensure even cooking.
Fill a large pot with water and add the chopped carrots and swede. Add a pinch of salt to the water.
Bring the water to a boil over high heat, then reduce to a simmer. Cook for about 25-30 minutes, or until both the carrots and swede are tender and easily pierced with a fork.
While the vegetables are cooking, peel and finely mince the garlic cloves. Set aside.
Once the carrots and swede are cooked, drain them in a colander, making sure to remove as much water as possible.
Return the drained vegetables to the pot. Add the olive oil, minced garlic, fresh thyme, black pepper, and salt.
Using a potato masher or a fork, mash the carrots and swede until you achieve your desired consistency. You can make it as smooth or as chunky as you prefer.
Taste and adjust the seasoning if necessary.
Serve warm as a delicious and heart-healthy side dish alongside your favorite entrees.
Nutrition Facts
Calories |
659 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.1 g | 39% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 3.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1587 mg | 69% | |
| Total Carbohydrate | 93.5 g | 34% | |
| Dietary Fiber | 26.0 g | 93% | |
| Total Sugars | 46.3 g | ||
| Protein | 10.6 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 398 mg | 31% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 3166 mg | 67% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
