Potato and Parsnip Mash

Vegetarian
Vegan
Gluten Free
Dairy Free
Low Fod Map
Health score
25%
Potato and Parsnip Mash
45 min.
6
263kcal

Suggestions


Are you looking for a delicious and comforting side dish that caters to a variety of dietary needs? Look no further than this delightful Potato and Parsnip Mash! This recipe is not only vegetarian and vegan, but it’s also gluten-free, dairy-free, and low FODMAP, making it a perfect choice for gatherings where guests may have different dietary restrictions.

The combination of Yukon Gold potatoes and sweet, earthy parsnips creates a creamy and flavorful mash that is sure to impress. With just a hint of extra-virgin olive oil and a touch of kosher salt, this dish highlights the natural flavors of the vegetables while keeping the preparation simple and straightforward. In just 45 minutes, you can whip up a generous serving for six people, making it an ideal accompaniment to any main course.

Whether you’re serving it alongside a hearty vegetable stew, grilled vegetables, or a plant-based protein, this Potato and Parsnip Mash will elevate your meal with its rich texture and comforting taste. Plus, with only 263 calories per serving, you can indulge without the guilt. So, roll up your sleeves and get ready to enjoy a side dish that’s not only satisfying but also packed with wholesome goodness!

Ingredients

  • tablespoon kosher salt 
  • tablespoons olive oil extra virgin extra-virgin
  • 1.5 pounds parsnips peeled cut into medium dice
  • pounds yukon gold potatoes peeled cut into large dice

Equipment

  • sauce pan

Directions

  1. Place the potatoes and parsnips in a large saucepan, cover with water, and bring to a boil over high heat. Reduce heat and simmer until vegetables are fork tender, about 10 to 15 minutes.
  2. Remove from heat, reserve 1/4 cup of the cooking liquid, drain, and return vegetables to the saucepan.
  3. Add reserved cooking liquid, olive oil, and salt and coarsely mash ingredients together. Stir until evenly combined and serve.

Nutrition Facts

Calories263kcal
Protein6.49%
Fat24.72%
Carbs68.79%

Properties

Glycemic Index
22.63
Glycemic Load
27.05
Inflammation Score
-6
Nutrition Score
16.992173954035%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
1.21mg
Quercetin
2.18mg

Nutrients percent of daily need

Calories:263.35kcal
13.17%
Fat:7.48g
11.5%
Saturated Fat:1.06g
6.64%
Carbohydrates:46.81g
15.6%
Net Carbohydrates:37.93g
13.79%
Sugar:6.62g
7.36%
Cholesterol:0mg
0%
Sodium:1183.29mg
51.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.41g
8.83%
Vitamin C:49.06mg
59.47%
Manganese:0.87mg
43.47%
Fiber:8.88g
35.53%
Vitamin K:32.6µg
31.05%
Potassium:1062.09mg
30.35%
Vitamin B6:0.55mg
27.4%
Folate:100.17µg
25.04%
Vitamin E:2.71mg
18.09%
Magnesium:67.69mg
16.92%
Phosphorus:166.7mg
16.67%
Copper:0.3mg
15.01%
Vitamin B1:0.22mg
14.87%
Vitamin B3:2.39mg
11.94%
Vitamin B5:1.13mg
11.28%
Iron:1.9mg
10.54%
Zinc:1.11mg
7.4%
Vitamin B2:0.11mg
6.18%
Calcium:59.76mg
5.98%
Selenium:2.5µg
3.57%
Source:Chow