Heart-Healthy Creamy Carrot Mash
Elevate your side dish game with this Heart-Healthy Creamy Carrot Mash, a vibrant and nutrient-packed alternative to traditional mashed potatoes. Made with naturally sweet carrots simmered in low-sodium vegetable broth, this recipe achieves its luscious, creamy texture with a splash of unsweetened almond milk and a drizzle of olive oil—no heavy cream or butter needed! Infused with the aromatic goodness of fresh thyme, garlic, and a bright touch of lemon juice, this mash is as flavorful as it is wholesome. Perfect for those seeking a low-calorie, heart-smart accompaniment, it’s ready in just 30 minutes and is a versatile addition to any meal. Serve it warm, and watch it disappear from the table!
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Ingredients
- 1.5 pounds carrots
- 1 cup low-sodium vegetable broth
- 0.5 cup unsweetened almond milk
- 2 tablespoons olive oil
- 2 garlic cloves
- 0.25 teaspoon ground black pepper
- 1 teaspoon fresh thyme leaves
- 2 teaspoons lemon juice
- 0.25 teaspoon salt
Directions
Step 1
Peel the carrots and cut them into evenly sized small chunks to ensure even cooking.
Step 2
In a large pot, combine the carrots and vegetable broth. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and let the carrots simmer for about 15-20 minutes, or until they are tender and easily pierced with a fork.
Step 3
While the carrots are cooking, mince the garlic cloves.
Step 4
Once the carrots are tender, drain any excess broth if necessary, keeping about 1/4 cup of liquid for mashing.
Step 5
Return the pot to the low heat setting, add the minced garlic, and stir through the carrots for about 1 minute until the garlic is fragrant.
Step 6
Add the almond milk, olive oil, black pepper, thyme leaves, lemon juice, and salt to the pot.
Step 7
Use an immersion blender to mash the carrots until smooth. Alternatively, transfer to a food processor and blend until you achieve a creamy consistency.
Step 8
Taste and adjust seasoning if needed, adding a bit more salt or pepper according to your preference.
Step 9
Once the mash is smooth and the flavors have melded, transfer it to a serving dish.
Step 10
Serve warm as a heart-healthy side dish, and garnish with additional thyme leaves if desired.
Nutrition Facts
| Serving size | (451.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 317.1 |
| Total Fat 29.7g | 0% |
| Saturated Fat 4.5g | 0% |
| Polyunsaturated Fat 3.0g | |
| Cholesterol 0mg | 0% |
| Sodium 834.7mg | 0% |
| Total Carbohydrate 10.9g | 0% |
| Dietary Fiber 1.7g | 0% |
| Total Sugars 3.3g | |
| Protein 1.6g | 0% |
| Vitamin D 43.9IU | 0% |
| Calcium 250.6mg | 0% |
| Iron 1.1mg | 0% |
| Potassium 422.4mg | 0% |
Source of Calories