Heart-Healthy Carrot and Swede Mash
Transform your side dish game with this **Heart-Healthy Carrot and Swede Mash**, a simple yet flavorful recipe that’s packed with nutrients and perfect for any meal. This vibrant mash combines sweet, earthy carrots and swede, gently seasoned with fresh thyme, garlic, and a drizzle of heart-friendly olive oil. The result is a silky, aromatic dish with a subtle herbal kick, all ready in just 45 minutes. Whether you’re looking for a low-fat alternative to traditional mashed potatoes or a naturally gluten-free side dish, this recipe is a versatile, wholesome addition to your table. Serve it alongside your favorite mains for a pop of color and a boost of fiber-rich goodness.
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Ingredients
- 500 g carrots
- 500 g swede
- 2 tablespoons olive oil
- 2 cloves garlic
- 1 teaspoon fresh thyme
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
Directions
Step 1
Peel and chop the carrots and swede into evenly sized small chunks to ensure even cooking.
Step 2
Fill a large pot with water and add the chopped carrots and swede. Add a pinch of salt to the water.
Step 3
Bring the water to a boil over high heat, then reduce to a simmer. Cook for about 25-30 minutes, or until both the carrots and swede are tender and easily pierced with a fork.
Step 4
While the vegetables are cooking, peel and finely mince the garlic cloves. Set aside.
Step 5
Once the carrots and swede are cooked, drain them in a colander, making sure to remove as much water as possible.
Step 6
Return the drained vegetables to the pot. Add the olive oil, minced garlic, fresh thyme, black pepper, and salt.
Step 7
Using a potato masher or a fork, mash the carrots and swede until you achieve your desired consistency. You can make it as smooth or as chunky as you prefer.
Step 8
Taste and adjust the seasoning if necessary.
Step 9
Serve warm as a delicious and heart-healthy side dish alongside your favorite entrees.
Nutrition Facts
| Serving size | (1038.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 659.0 |
| Total Fat 30.1g | 0% |
| Saturated Fat 4.6g | 0% |
| Polyunsaturated Fat 3.2g | |
| Cholesterol 0mg | 0% |
| Sodium 1587.3mg | 0% |
| Total Carbohydrate 93.5g | 0% |
| Dietary Fiber 26.0g | 0% |
| Total Sugars 46.3g | |
| Protein 10.6g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 398.3mg | 0% |
| Iron 4.3mg | 0% |
| Potassium 3165.6mg | 0% |
Source of Calories