Heart-Healthy Creamy Carrot Mash
Indulge in the silky, satisfying goodness of Heart-Healthy Creamy Carrot Mash, a vibrant and nutrient-packed alternative to traditional mashed potatoes. This wholesome side dish combines the natural sweetness of tender carrots simmered in low-sodium vegetable broth with the creamy richness of unsweetened almond milk and a drizzle of heart-friendly olive oil. Infused with fragrant garlic, fresh thyme, and a splash of zesty lemon juice, this mash is a flavorful powerhouse that's as nutritious as it is delicious. Ready in just 30 minutes, it’s the perfect accompaniment to roasted vegetables, lean proteins, or a holiday spread. Gluten-free, dairy-free, and low in sodium, this recipe checks all the boxes for a health-conscious, crowd-pleasing dish!
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Recipe Information
Ingredients
- 1.5 pounds carrots
- 1 cup low-sodium vegetable broth
- 0.5 cup unsweetened almond milk
- 2 tablespoons olive oil
- 2 garlic cloves
- 0.25 teaspoon ground black pepper
- 1 teaspoon fresh thyme leaves
- 2 teaspoons lemon juice
- 0.25 teaspoon salt
Instructions
Peel the carrots and cut them into evenly sized small chunks to ensure even cooking.
In a large pot, combine the carrots and vegetable broth. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and let the carrots simmer for about 15-20 minutes, or until they are tender and easily pierced with a fork.
While the carrots are cooking, mince the garlic cloves.
Once the carrots are tender, drain any excess broth if necessary, keeping about 1/4 cup of liquid for mashing.
Return the pot to the low heat setting, add the minced garlic, and stir through the carrots for about 1 minute until the garlic is fragrant.
Add the almond milk, olive oil, black pepper, thyme leaves, lemon juice, and salt to the pot.
Use an immersion blender to mash the carrots until smooth. Alternatively, transfer to a food processor and blend until you achieve a creamy consistency.
Taste and adjust seasoning if needed, adding a bit more salt or pepper according to your preference.
Once the mash is smooth and the flavors have melded, transfer it to a serving dish.
Serve warm as a heart-healthy side dish, and garnish with additional thyme leaves if desired.
Nutrition Facts
Calories |
317 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.7 g | 38% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 3.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 835 mg | 36% | |
| Total Carbohydrate | 10.9 g | 4% | |
| Dietary Fiber | 1.7 g | 6% | |
| Total Sugars | 3.3 g | ||
| Protein | 1.6 g | 3% | |
| Vitamin D | 1.1 mcg | 5% | |
| Calcium | 251 mg | 19% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 422 mg | 9% | |
*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.
