Root vegetable mash

Vegetarian
Gluten Free
Low Fod Map
Health score
12%
Root vegetable mash
35 min.
4
227kcal

Suggestions


Are you looking to elevate your side dish game while keeping it healthy, hearty, and accommodating for various dietary needs? Look no further than this delightful Root Vegetable Mash! This recipe combines the earthy flavors of baking potatoes, swede, and carrots, creating a creamy yet wholesome mash that’s perfect for any occasion.

Not only is this dish vegetarian and gluten-free, but it also aligns with a low FODMAP diet, making it a fantastic choice for those with digestive sensitivities. With just a few simple ingredients and minimal cooking time, you can whip up a comforting side that complements everything from roasted meats to plant-based proteins.

The vibrant colors of the root vegetables not only make this dish visually appealing, but they also contribute to a wealth of nutrients, providing you with energy and goodness in every bite. The unsalted butter adds a rich, creamy texture that takes the mash to the next level, while a dash of seasoning enhances the natural flavors of the vegetables.

Ready in just 35 minutes, this Root Vegetable Mash serves four hearty portions, making it a perfect addition to family dinners or gatherings with friends. Whether you’re hosting a holiday feast or simply indulging in a cozy meal at home, this mash is sure to impress and satisfy. Dive into the comfort of this warm, flavorful side dish, and enjoy the heartiness it brings to your table!

Ingredients

  • large baking potatoes cut into chunks
  • 0.5  swede cut into chunks
  •  carrots diced
  • 25 butter unsalted

Equipment

  • frying pan
  • potato masher

Directions

  1. Place the potatoes, swede and carrots in a large pan of salted water. Bring to the boil and cook for 20-25 mins until tender.
  2. Drain and mash with a potato masher.
  3. Add the butter and a generous amount of seasoning.

Nutrition Facts

Calories227kcal
Protein8.39%
Fat20.61%
Carbs71%

Properties

Glycemic Index
50.9
Glycemic Load
29.87
Inflammation Score
-10
Nutrition Score
16.11173924415%

Flavonoids

Apigenin
1.86mg
Luteolin
0.05mg
Kaempferol
0.26mg
Myricetin
1.05mg
Quercetin
0.12mg

Nutrients percent of daily need

Calories:227.18kcal
11.36%
Fat:5.4g
8.31%
Saturated Fat:3.29g
20.54%
Carbohydrates:41.88g
13.96%
Net Carbohydrates:37.1g
13.49%
Sugar:5.47g
6.08%
Cholesterol:13.44mg
4.48%
Sodium:47.27mg
2.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.95g
9.9%
Vitamin A:7801.99IU
156.04%
Vitamin B6:0.75mg
37.4%
Vitamin C:25.28mg
30.64%
Potassium:1064.43mg
30.41%
Manganese:0.42mg
20.93%
Fiber:4.79g
19.16%
Vitamin B1:0.23mg
15.01%
Phosphorus:144.56mg
14.46%
Magnesium:57.7mg
14.42%
Vitamin B3:2.7mg
13.5%
Copper:0.23mg
11.35%
Folate:44.84µg
11.21%
Iron:1.94mg
10.76%
Vitamin K:9.94µg
9.47%
Vitamin B5:0.76mg
7.64%
Vitamin B2:0.11mg
6.4%
Calcium:61.33mg
6.13%
Zinc:0.77mg
5.11%
Vitamin E:0.61mg
4.07%
Selenium:1.18µg
1.69%