Heart-Healthy Creamy Mashed Carrots
Discover a guilt-free comfort food twist with Heart-Healthy Creamy Mashed Carrots, the perfect side dish for health-conscious eaters. Made with naturally sweet carrots, this recipe swaps heavy cream for unsweetened almond milk and heart-smart olive oil, creating a silky, creamy texture without the extra calories. A hint of garlic and onion powder adds fragrant depth, while fresh parsley brightens every bite. Simmered in low-sodium vegetable broth and blended to perfection, this dish is loaded with vitamins, fiber, and natural flavor. Ready in just 30 minutes, these vibrant mashed carrots make a nutritious and delicious alternative to traditional mashed potatoes. Serve it alongside your favorite lean proteins or holiday roasts for a wholesome, plant-forward upgrade!
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Ingredients
- 500 grams carrots
- 125 ml low-sodium vegetable broth
- 60 ml unsweetened almond milk
- 1 tablespoon olive oil
- 0.5 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 1 tablespoon fresh parsley
- 0.25 teaspoon black pepper
Directions
Step 1
Peel the carrots and cut them into even-sized pieces, approximately 1-inch thick, to ensure even cooking.
Step 2
In a medium-sized pot, add the carrot pieces and low-sodium vegetable broth. Bring to a boil over medium-high heat.
Step 3
Once boiling, reduce the heat to medium and cover. Let the carrots simmer for about 15 minutes, or until they are tender and can be easily pierced with a fork.
Step 4
Drain the carrots, reserving a small amount of the cooking broth if you wish to adjust the consistency later.
Step 5
Transfer the drained carrots to a large mixing bowl or food processor. Add the unsweetened almond milk, olive oil, garlic powder, onion powder, and black pepper.
Step 6
Mash the mixture using a potato masher or blend it using a food processor or immersion blender until smooth and creamy. If needed, add a bit of the reserved cooking broth to reach your desired consistency.
Step 7
Taste the mashed carrots and adjust seasoning if needed.
Step 8
Finely chop the fresh parsley and sprinkle it over the mashed carrots before serving.
Step 9
Serve hot as a side dish, and enjoy the heart-healthy benefits of this delicious recipe!
Nutrition Facts
| Serving size | (709.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 360.9 |
| Total Fat 16.1g | 0% |
| Saturated Fat 2.4g | 0% |
| Polyunsaturated Fat 2.0g | |
| Cholesterol 0mg | 0% |
| Sodium 460.7mg | 0% |
| Total Carbohydrate 52.5g | 0% |
| Dietary Fiber 14.6g | 0% |
| Total Sugars 24.3g | |
| Protein 5.6g | 0% |
| Vitamin D 22.3IU | 0% |
| Calcium 292.3mg | 0% |
| Iron 2.3mg | 0% |
| Potassium 1790.5mg | 0% |
Source of Calories