Zucchini Potato Lemon-Thyme Mash

Vegetarian
Gluten Free
Low Fod Map
Health score
5%
Zucchini Potato Lemon-Thyme Mash
45 min.
6
153kcal

Suggestions


Are you looking for a delicious and satisfying side dish that caters to various dietary preferences? Look no further than our Zucchini Potato Lemon-Thyme Mash! This delightful recipe is not only vegetarian and gluten-free but also follows a low FODMAP diet, making it a perfect choice for those with specific dietary needs.

Imagine creamy mashed potatoes combined with tender zucchini, enhanced by the bright flavors of fresh lemon thyme. This mash brings together the comforting elements of classic mashed potatoes and the freshness of summer squash, creating a harmonious blend that will elevate any meal. With a rich buttery texture and the refreshing hint of lemon thyme, every bite will tantalize your taste buds.

Easy to prepare, this dish comes together in just 45 minutes and serves six generous portions, making it ideal for family gatherings or weeknight dinners. The vibrant green of the zucchini adds not only visual appeal but also nutritional goodness to your plate. Plus, with only 153 calories per serving, you can indulge without the guilt!

Whether you are serving it alongside grilled meats, a hearty vegetarian main course, or even as a stand-alone comfort dish, this Zucchini Potato Lemon-Thyme Mash is sure to become a beloved addition to your recipe repertoire. So, roll up your sleeves and get ready to whip up this scrumptious mash that is as nutritious as it is delicious!

Ingredients

  • teaspoons lemon thyme fresh finely chopped
  • tablespoons butter unsalted
  • 1.5 pounds potato boiling
  • 1.8 pounds zucchini ( 3 medium)

Equipment

  • bowl
  • sauce pan
  • potato masher
  • colander

Directions

  1. Cut zucchini crosswise into 1-inch-thick slices. In a large saucepan cover potatoes with salted cold water by 2 inches and simmer, covered, until tender, about 35 minutes.
  2. Transfer potatoes to a colander and reserve cooking water. When potatoes are cool enough to handle, peel and put in a large bowl.
  3. Add lemon thyme, butter, and salt and pepper to taste and with a potato masher coarsely mash. Keep mash warm, covered.
  4. Bring cooking water to a boil and simmer zucchini until tender, about 8 minutes.
  5. Drain zucchini well in colander and coarsely mash into potatoes. Mash may be made 1 day ahead and cooled completely before being chilled, covered. Reheat mash before serving.

Nutrition Facts

Calories153kcal
Protein9.54%
Fat35.04%
Carbs55.42%

Properties

Glycemic Index
10
Glycemic Load
0.45
Inflammation Score
-6
Nutrition Score
10.673478298213%

Flavonoids

Apigenin
0.02mg
Luteolin
0.3mg
Quercetin
1.61mg

Nutrients percent of daily need

Calories:152.73kcal
7.64%
Fat:6.27g
9.65%
Saturated Fat:3.75g
23.44%
Carbohydrates:22.31g
7.44%
Net Carbohydrates:18.97g
6.9%
Sugar:4.77g
5.3%
Cholesterol:15.05mg
5.02%
Sodium:31.83mg
1.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.84g
7.68%
Vitamin C:34.5mg
41.82%
Potassium:867mg
24.77%
Vitamin B6:0.41mg
20.55%
Manganese:0.41mg
20.29%
Fiber:3.34g
13.38%
Folate:52.67µg
13.17%
Magnesium:49.97mg
12.49%
Phosphorus:121.83mg
12.18%
Copper:0.23mg
11.34%
Vitamin B1:0.15mg
10.14%
Vitamin B2:0.17mg
9.71%
Vitamin A:479.14IU
9.58%
Vitamin B3:1.91mg
9.57%
Vitamin K:9.47µg
9.02%
Iron:1.43mg
7.97%
Vitamin B5:0.6mg
5.97%
Zinc:0.82mg
5.44%
Calcium:36.89mg
3.69%
Vitamin E:0.33mg
2.22%
Selenium:0.9µg
1.29%
Source:Epicurious