Mediterranean Diet Creamy Mashed Vegetables
Transform your side dish game with this Mediterranean Diet Creamy Mashed Vegetables recipe—a wholesome, flavorful alternative to traditional mashed potatoes. Packed with nutritious cauliflower, carrots, and parsnips, this versatile dish is steamed to perfection before blending into a silky mash enhanced by Greek yogurt for a creamy texture. A touch of olive oil, fragrant sautéed garlic, fresh thyme, and zesty lemon zest bring out Mediterranean-inspired flavors, while a garnish of chopped parsley adds a vibrant finishing touch. Ready in just 40 minutes, this nutrient-rich recipe is not only quick and easy but also a delicious gluten-free option that pairs beautifully with grilled proteins or roasted dishes. Perfect for anyone seeking a healthy yet indulgent side dish to complement a balanced Mediterranean lifestyle!
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Recipe Information
Ingredients
- 1 head Cauliflower
- 3 medium Carrots
- 2 medium Parsnips
- 2 tablespoons Olive oil
- 3 cloves Garlic
- 1 cup Greek yogurt
- 1 teaspoon Fresh thyme
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 teaspoon Lemon zest
- 2 tablespoons Fresh parsley
Instructions
Begin by preparing the vegetables. Remove any leaves from the cauliflower and chop it into medium-sized florets. Peel and chop the carrots and parsnips into equal-sized pieces to ensure even cooking.
In a large pot, add about 2 inches of water and place a steamer basket inside. Bring the water to a boil, then add the cauliflower, carrots, and parsnips to the basket. Cover and steam the vegetables for about 20 minutes or until they are tender and can be easily pierced with a fork.
While the vegetables are steaming, peel and mince the garlic cloves. Heat a small skillet over medium heat and add the olive oil. Once the oil is hot, sauté the garlic until it becomes fragrant and slightly golden, about 1 to 2 minutes. Remove from heat and set aside.
Once the vegetables are tender, transfer them to a large mixing bowl. Use a potato masher or a food processor to begin mashing the vegetables until they are smooth and creamy. Depending on your preference, you can make the mixture as chunky or smooth as you like.
Stir in the Greek yogurt to give the mashed vegetables a creamy texture. Add the sautéed garlic along with its olive oil, fresh thyme, salt, black pepper, and lemon zest.
Mix well until all ingredients are fully incorporated. Adjust seasoning if necessary.
Garnish the mashed vegetables with freshly chopped parsley before serving.
Serve the Mediterranean Diet Creamy Mashed Vegetables warm, as a nutritious and flavorful side dish to any meal.
Nutrition Facts
Calories |
873 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.7 g | 48% | |
| Saturated Fat | 7.5 g | 38% | |
| Polyunsaturated Fat | 4.8 g | ||
| Cholesterol | 12 mg | 4% | |
| Sodium | 3784 mg | 165% | |
| Total Carbohydrate | 100.3 g | 36% | |
| Dietary Fiber | 27.0 g | 96% | |
| Total Sugars | 38.1 g | ||
| Protein | 33.6 g | 67% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 498 mg | 38% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 3645 mg | 78% | |
*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.
