Mediterranean Diet Carrot and Swede Mash
Elevate your side dish game with this delightful Mediterranean Diet Carrot and Swede Mash, a healthy twist on a comforting classic. Combining the natural sweetness of carrots and the earthy depth of swede (rutabaga), this recipe is brought to life with aromatic garlic, fragrant thyme, and the bold richness of extra virgin olive oil. A squeeze of fresh lemon juice adds a vibrant citrusy kick, perfectly balancing the flavors. Ready in just 35 minutes, this nutritious, low-fat side pairs beautifully with roasted meats, grilled fish, or plant-based mains. Perfect for fans of the Mediterranean diet, this velvety mash offers a wholesome, flavorful alternative to traditional potato-based sides.
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Ingredients
- 500 grams carrots
- 500 grams swede (rutabaga)
- 3 tablespoons extra virgin olive oil
- 2 cloves garlic cloves, minced
- 2 teaspoons fresh thyme leaves
- 1 teaspoon sea salt
- 0.5 teaspoon freshly ground black pepper
- 1 tablespoon fresh lemon juice
Directions
Step 1
Peel the carrots and swede, then cut them into equal-sized chunks to ensure even cooking.
Step 2
Fill a large pot with water and bring it to a boil. Add a pinch of sea salt.
Step 3
Add the carrot and swede chunks to the boiling water and cook for about 15-20 minutes or until they are tender when pierced with a fork.
Step 4
While the vegetables are cooking, heat 1 tablespoon of olive oil in a small skillet over medium heat. Add the minced garlic and thyme leaves, sautéing until the garlic is fragrant and slightly golden, about 1-2 minutes. Remove from heat and set aside.
Step 5
Once the carrots and swede are cooked, drain them well and return them to the pot.
Step 6
Add the sautéed garlic and thyme, along with the remaining 2 tablespoons of olive oil, sea salt, and black pepper to the pot.
Step 7
Using a potato masher or hand blender, mash the carrots and swede until smooth and well combined. Adjust the seasoning if necessary.
Step 8
Stir in the fresh lemon juice, which adds a bright, vibrant finish to the mash.
Step 9
Serve the carrot and swede mash warm, garnished with additional thyme leaves if desired.
Nutrition Facts
| Serving size | (1073.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 766.8 |
| Total Fat 44.3g | 0% |
| Saturated Fat 6.3g | 0% |
| Polyunsaturated Fat 0.5g | |
| Cholesterol 0mg | 0% |
| Sodium 2731.7mg | 0% |
| Total Carbohydrate 94.9g | 0% |
| Dietary Fiber 26.2g | 0% |
| Total Sugars 46.6g | |
| Protein 10.7g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 400.9mg | 0% |
| Iron 4.1mg | 0% |
| Potassium 3181.9mg | 0% |
Source of Calories