Mediterranean Diet Creamy Mashed Carrots
Elevate your side dish game with this vibrant and nutritious Mediterranean Diet Creamy Mashed Carrots recipe! Perfectly tender carrots are blended into a silky, flavorful masterpiece with the richness of Greek yogurt and extra virgin olive oil, complemented by the zesty brightness of fresh lemon juice and aromatic rosemary. This healthy, gluten-free dish is a wholesome alternative to traditional mashed potatoes, offering a burst of Mediterranean-inspired flavors with every bite. Ready in just 30 minutes, it’s a crowd-pleasing addition to any meal and pairs beautifully with roasted meats or grilled seafood. Serve it hot and enjoy the creamy texture and indulgent flavors that make this recipe a true standout!
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Recipe Information
Ingredients
- 1000 grams Carrots
- 2 tablespoons Extra virgin olive oil
- 2 Garlic cloves
- 1 tablespoon Fresh lemon juice
- 120 grams Greek yogurt
- 1 teaspoon Fresh rosemary
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
Peel and chop the carrots into 1-inch pieces for even cooking.
In a large pot, bring water to a boil. Add the chopped carrots and cook for 15-18 minutes until tender.
While the carrots are boiling, peel and finely chop the garlic cloves.
Once tender, drain the carrots in a colander and let them sit to remove excess water.
In the same pot, heat the extra virgin olive oil over medium heat. Add the chopped garlic and sauté for 2 minutes until fragrant and lightly golden.
Return the carrots to the pot with garlic and olive oil.
Add Greek yogurt, fresh lemon juice, chopped rosemary, salt, and black pepper to the pot.
Using an immersion blender or a potato masher, mash the carrots until smooth and creamy. Adjust seasoning to taste.
Serve immediately, garnished with a sprig of rosemary if desired.
Nutrition Facts
Calories |
184 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.3 g | 9% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 669 mg | 29% | |
| Total Carbohydrate | 26.1 g | 10% | |
| Dietary Fiber | 7.0 g | 25% | |
| Total Sugars | 13.2 g | ||
| Protein | 5.9 g | 12% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 123 mg | 9% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 862 mg | 18% | |
*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.
