Mediterranean Diet Creamy Carrot Mash
Transform your side dish game with this Mediterranean Diet Creamy Carrot Mash—a vibrant and wholesome recipe that’s as nutritious as it is delicious. Made with naturally sweet carrots, creamy tahini, a splash of zesty lemon juice, and aromatic garlic, this dish is elevated by the earthy warmth of ground cumin and a drizzle of extra virgin olive oil. Blended to a smooth, luscious consistency, it delivers all the Mediterranean flavors you love in a heart-healthy, dairy-free alternative to traditional mashed sides. Perfect for weeknight dinners or festive gatherings, this easy, 30-minute recipe is a stunning pairing for grilled seafood, roasted veggies, or your favorite protein. Garnished with a sprinkle of fresh parsley, it’s as visually appealing as it is mouthwatering. Whether you’re following the Mediterranean diet or simply looking for a flavorful, veggie-forward side dish, this creamy carrot mash will become a go-to favorite.
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Recipe Information
Ingredients
- 1 pound carrots
- 2 tablespoons extra virgin olive oil
- 1 tablespoon fresh lemon juice
- 2 tablespoons tahini
- 2 large garlic cloves
- 0.5 teaspoon ground cumin
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
- 0.5 cup water
Instructions
Peel the carrots and chop them into roughly 1-inch chunks.
In a medium-sized pot, add the chopped carrots and pour in the water. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to a simmer and cover the pot. Cook the carrots for about 15 minutes, or until they are tender when pierced with a fork.
Drain the carrots and reserve a bit of the cooking water in case you need to adjust the texture later.
In a food processor or blender, combine the cooked carrots, olive oil, lemon juice, tahini, minced garlic, ground cumin, salt, and black pepper.
Blend until smooth and creamy, stopping to scrape down the sides as necessary. If the mash is too thick, add a teaspoon or two of the reserved cooking water until you reach the desired consistency.
Taste the mash and adjust seasoning with more salt, pepper, or lemon juice if needed.
Spoon the creamy carrot mash into a serving bowl and sprinkle with chopped fresh parsley for garnish.
Serve warm as a side dish, and enjoy!
Nutrition Facts
Calories |
487 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.7 g | 60% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2424 mg | 105% | |
| Total Carbohydrate | 13.7 g | 5% | |
| Dietary Fiber | 5.1 g | 18% | |
| Total Sugars | 1.8 g | ||
| Protein | 8.1 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2378 mg | 183% | |
| Iron | 10716.1 mg | 59534% | |
| Potassium | 371 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.
