Mediterranean Diet Carrot and Swede Mash
Elevate your side dish game with this Mediterranean Diet Carrot and Swede Mash, a healthy, flavorful twist on traditional root vegetable mash. Creamy carrots and swede (rutabaga) are beautifully enhanced with extra virgin olive oil, fragrant garlic, fresh thyme, and a zesty splash of lemon juice. This dish is naturally gluten-free, packed with nutrients, and perfect for those following a Mediterranean lifestyle. Simple to prepare in just 35 minutes, it’s an ideal choice for busy weeknight dinners or as a vibrant side at your next gathering. Serve it warm, and let its velvety texture and herby, citrusy flair steal the spotlight on your table. Perfect for pairing with roasted meats or plant-based mains!
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Recipe Information
Ingredients
- 500 grams carrots
- 500 grams swede (rutabaga)
- 3 tablespoons extra virgin olive oil
- 2 cloves garlic cloves, minced
- 2 teaspoons fresh thyme leaves
- 1 teaspoon sea salt
- 0.5 teaspoon freshly ground black pepper
- 1 tablespoon fresh lemon juice
Instructions
Peel the carrots and swede, then cut them into equal-sized chunks to ensure even cooking.
Fill a large pot with water and bring it to a boil. Add a pinch of sea salt.
Add the carrot and swede chunks to the boiling water and cook for about 15-20 minutes or until they are tender when pierced with a fork.
While the vegetables are cooking, heat 1 tablespoon of olive oil in a small skillet over medium heat. Add the minced garlic and thyme leaves, sautéing until the garlic is fragrant and slightly golden, about 1-2 minutes. Remove from heat and set aside.
Once the carrots and swede are cooked, drain them well and return them to the pot.
Add the sautéed garlic and thyme, along with the remaining 2 tablespoons of olive oil, sea salt, and black pepper to the pot.
Using a potato masher or hand blender, mash the carrots and swede until smooth and well combined. Adjust the seasoning if necessary.
Stir in the fresh lemon juice, which adds a bright, vibrant finish to the mash.
Serve the carrot and swede mash warm, garnished with additional thyme leaves if desired.
Nutrition Facts
Calories |
189 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.5 g | 13% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 586 mg | 25% | |
| Total Carbohydrate | 23.8 g | 9% | |
| Dietary Fiber | 6.4 g | 23% | |
| Total Sugars | 11.8 g | ||
| Protein | 2.7 g | 5% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 100 mg | 8% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 806 mg | 17% | |
*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.
