Sugar-Free Carrot and Swede Mash
Elevate your side dish game with this wholesome and flavorful Sugar-Free Carrot and Swede Mash—a naturally sweet mash that's as nourishing as it is delicious. This vibrant recipe pairs earthy swede (rutabaga) and sweet carrots to create a creamy, comforting dish that’s perfect for any healthy eating plan. With no added sugar, this mash relies on the natural sweetness of the root vegetables, enhanced by a touch of unsalted butter and milk for smooth richness. It's seasoned simply with salt and freshly ground black pepper, allowing the fresh flavors to shine through. Quick to prepare in under an hour, this gluten-free recipe makes an excellent low-calorie alternative to traditional mashed potatoes, ideal for serving alongside roasted meats or vegetarian mains. Whether you're seeking a guilt-free accompaniment or a nutritious twist for your table, this carrot and swede mash is a surefire crowd-pleaser!
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Recipe Information
Ingredients
- 500 grams Carrots
- 500 grams Swede (rutabaga)
- 50 grams Unsalted butter
- 100 milliliters Milk
- 1 teaspoon Salt
- 0.5 teaspoon Freshly ground black pepper
Instructions
Start by peeling the carrots and swede. Cut them into evenly sized chunks, about 2cm cubes, for consistent cooking.
Place the carrot and swede chunks in a large saucepan and cover them with water. Add a pinch of salt to the water to enhance flavors.
Bring the water to a boil over high heat, then reduce the heat to medium-low to allow the vegetables to simmer gently.
Cook the vegetables for about 25-30 minutes, or until both the carrots and swede are tender when pierced with a fork.
Drain the vegetables in a colander and let them sit for a minute to allow excess steam to escape, which helps prevent watery mash.
Return the drained vegetables to the pot. Add the unsalted butter and milk while the vegetables are still hot.
Use a potato masher or an immersion blender to mash the mixture to your desired consistency. For a smoother texture, blend until completely smooth.
Season the mash with salt and freshly ground black pepper, tasting and adjusting as needed.
Serve the carrot and swede mash hot as a nutrient-rich side dish, perfect for complementing roasted meats or vegetarian mains.
Nutrition Facts
Calories |
811 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.3 g | 61% | |
| Saturated Fat | 26.6 g | 133% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 120 mg | 40% | |
| Sodium | 2812 mg | 122% | |
| Total Carbohydrate | 96.6 g | 35% | |
| Dietary Fiber | 25.8 g | 92% | |
| Total Sugars | 51.2 g | ||
| Protein | 14.1 g | 28% | |
| Vitamin D | 1.1 mcg | 6% | |
| Calcium | 525 mg | 40% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 3310 mg | 70% | |
*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.
