Heart-Healthy Creamy Mashed Carrots
Delight your taste buds and support your heart health with this irresistible recipe for **Heart-Healthy Creamy Mashed Carrots**. Featuring tender steamed carrots blended to silky perfection with unsweetened almond milk, a splash of olive oil, and a hint of garlic and onion powder, this dish is bursting with wholesome flavor and creamy texture without relying on heavy cream or butter. The low-sodium vegetable broth ensures the dish remains light and heart-friendly, while fresh parsley adds a vibrant pop of color and freshness to every bite. Ready in just 30 minutes, these mashed carrots are a nutritious and flavorful side dish perfect for pairing with your favorite lean protein or plant-based entrée. Packed with fiber, vitamins, and antioxidants, this recipe offers a healthy twist on classic comfort food—ideal for anyone looking to embrace a nutritious lifestyle.
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Recipe Information
Ingredients
- 500 grams carrots
- 125 ml low-sodium vegetable broth
- 60 ml unsweetened almond milk
- 1 tablespoon olive oil
- 0.5 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 1 tablespoon fresh parsley
- 0.25 teaspoon black pepper
Instructions
Peel the carrots and cut them into even-sized pieces, approximately 1-inch thick, to ensure even cooking.
In a medium-sized pot, add the carrot pieces and low-sodium vegetable broth. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to medium and cover. Let the carrots simmer for about 15 minutes, or until they are tender and can be easily pierced with a fork.
Drain the carrots, reserving a small amount of the cooking broth if you wish to adjust the consistency later.
Transfer the drained carrots to a large mixing bowl or food processor. Add the unsweetened almond milk, olive oil, garlic powder, onion powder, and black pepper.
Mash the mixture using a potato masher or blend it using a food processor or immersion blender until smooth and creamy. If needed, add a bit of the reserved cooking broth to reach your desired consistency.
Taste the mashed carrots and adjust seasoning if needed.
Finely chop the fresh parsley and sprinkle it over the mashed carrots before serving.
Serve hot as a side dish, and enjoy the heart-healthy benefits of this delicious recipe!
Nutrition Facts
Calories |
361 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.1 g | 21% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 461 mg | 20% | |
| Total Carbohydrate | 52.5 g | 19% | |
| Dietary Fiber | 14.6 g | 52% | |
| Total Sugars | 24.3 g | ||
| Protein | 5.6 g | 11% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 292 mg | 22% | |
| Iron | 2.3 mg | 13% | |
| Potassium | 1790 mg | 38% | |
*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.
