Low Sodium Creamy Carrot Mash
Transform your side dish game with this Low Sodium Creamy Carrot Mash, a velvety and flavorful alternative to traditional mashed potatoes. Perfectly tender carrots are blended with unsalted butter and unsweetened almond milk for a rich, creamy texture without the extra salt. Subtle hints of garlic and onion powder add depth, while freshly chopped parsley brightens the dish for a nutrient-packed, low-sodium option that doesn’t skimp on flavor. Ready in just 35 minutes, this colorful and wholesome recipe is ideal for health-conscious eaters and pairs beautifully with roasted meats or plant-based mains. Whether you're planning a holiday feast or a weeknight meal, this healthier carrot mash is sure to impress!
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Ingredients
- 2 pounds carrots
- 2 tablespoons unsalted butter
- 1 cup unsweetened almond milk
- 0.5 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 0.25 teaspoon black pepper, freshly ground
- 2 tablespoons fresh parsley
Directions
Step 1
Peel the carrots and cut them into 1-inch pieces for even cooking.
Step 2
In a large pot, add the carrot pieces and cover them with water. Bring the water to a boil over medium-high heat.
Step 3
Once boiling, reduce the heat to medium and let the carrots simmer uncovered for 15-20 minutes, or until they are very tender when pierced with a fork.
Step 4
Drain the cooked carrots and transfer them to a large mixing bowl or back into the pot used for boiling.
Step 5
Add the unsalted butter to the hot carrots and allow it to melt.
Step 6
Using a potato masher or an immersion blender, start mashing the carrots until they become smooth.
Step 7
Gradually add the unsweetened almond milk to the mashed carrots, mixing well to achieve a creamy texture.
Step 8
Stir in the garlic powder, onion powder, and black pepper to evenly distribute the flavors.
Step 9
Taste and adjust the seasoning if desired, keeping in mind the low sodium requirement.
Step 10
Chop the fresh parsley and mix it into the carrot mash, saving a little for garnishing.
Step 11
Serve the creamy carrot mash warm, garnished with additional parsley.
Nutrition Facts
| Serving size | (339.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 280.1 |
| Total Fat 27.3g | 0% |
| Saturated Fat 14.3g | 0% |
| Polyunsaturated Fat 0.7g | |
| Cholesterol 62mg | 0% |
| Sodium 195.9mg | 0% |
| Total Carbohydrate 9.6g | 0% |
| Dietary Fiber 2.6g | 0% |
| Total Sugars 2.8g | |
| Protein 2.9g | 0% |
| Vitamin D 87.8IU | 0% |
| Calcium 467.4mg | 0% |
| Iron 1.6mg | 0% |
| Potassium 367.1mg | 0% |
Source of Calories