Low Sodium Creamy Carrot Mash
Delight in the naturally sweet and velvety goodness of this Low Sodium Creamy Carrot Mash—a heart-healthy alternative to traditional starchy sides. Made with tender carrots, unsweetened almond milk, and a touch of unsalted butter, this dish delivers a luscious texture while keeping sodium levels in check. Flavored with garlic and onion powders, freshly ground black pepper, and a sprinkle of fresh parsley, it’s the perfect balance of simplicity and savory comfort. Ready in just 35 minutes, this vibrant orange mash is an ideal side for weeknight dinners or holiday feasts, offering a guilt-free indulgence that's as nourishing as it is delicious.
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Recipe Information
Ingredients
- 2 pounds carrots
- 2 tablespoons unsalted butter
- 1 cup unsweetened almond milk
- 0.5 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 0.25 teaspoon black pepper, freshly ground
- 2 tablespoons fresh parsley
Instructions
Peel the carrots and cut them into 1-inch pieces for even cooking.
In a large pot, add the carrot pieces and cover them with water. Bring the water to a boil over medium-high heat.
Once boiling, reduce the heat to medium and let the carrots simmer uncovered for 15-20 minutes, or until they are very tender when pierced with a fork.
Drain the cooked carrots and transfer them to a large mixing bowl or back into the pot used for boiling.
Add the unsalted butter to the hot carrots and allow it to melt.
Using a potato masher or an immersion blender, start mashing the carrots until they become smooth.
Gradually add the unsweetened almond milk to the mashed carrots, mixing well to achieve a creamy texture.
Stir in the garlic powder, onion powder, and black pepper to evenly distribute the flavors.
Taste and adjust the seasoning if desired, keeping in mind the low sodium requirement.
Chop the fresh parsley and mix it into the carrot mash, saving a little for garnishing.
Serve the creamy carrot mash warm, garnished with additional parsley.
Nutrition Facts
Calories |
280 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.3 g | 35% | |
| Saturated Fat | 14.3 g | 72% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 62 mg | 21% | |
| Sodium | 196 mg | 9% | |
| Total Carbohydrate | 9.6 g | 3% | |
| Dietary Fiber | 2.6 g | 9% | |
| Total Sugars | 2.8 g | ||
| Protein | 2.9 g | 6% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 467 mg | 36% | |
| Iron | 1.6 mg | 9% | |
| Potassium | 367 mg | 8% | |
*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.
