Mediterranean Diet Creamy Carrot Mash
Experience the vibrant flavors of the Mediterranean with this Creamy Carrot Mash, a healthy and indulgent twist on a classic side dish. Made with sweet, tender carrots blended to perfection with nutty tahini, zesty fresh lemon juice, and a hint of ground cumin, this dish offers a velvety texture and a refreshing depth of flavor. The Mediterranean flair shines through thanks to heart-healthy extra virgin olive oil and a garnish of fresh parsley, making it as visually appealing as it is delicious. Ready in just 30 minutes, this carrot mash is perfect for integrating into a Mediterranean diet meal plan, pairing beautifully with roasted vegetables, grilled fish, or hearty grain bowls. Whether you're seeking a vegetarian-friendly side dish or a creative way to elevate your veggies, this recipe is guaranteed to be a crowd-pleaser.
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Ingredients
- 1 pound carrots
- 2 tablespoons extra virgin olive oil
- 1 tablespoon fresh lemon juice
- 2 tablespoons tahini
- 2 large garlic cloves
- 0.5 teaspoon ground cumin
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
- 0.5 cup water
Directions
Step 1
Peel the carrots and chop them into roughly 1-inch chunks.
Step 2
In a medium-sized pot, add the chopped carrots and pour in the water. Bring to a boil over medium-high heat.
Step 3
Once boiling, reduce the heat to a simmer and cover the pot. Cook the carrots for about 15 minutes, or until they are tender when pierced with a fork.
Step 4
Drain the carrots and reserve a bit of the cooking water in case you need to adjust the texture later.
Step 5
In a food processor or blender, combine the cooked carrots, olive oil, lemon juice, tahini, minced garlic, ground cumin, salt, and black pepper.
Step 6
Blend until smooth and creamy, stopping to scrape down the sides as necessary. If the mash is too thick, add a teaspoon or two of the reserved cooking water until you reach the desired consistency.
Step 7
Taste the mash and adjust seasoning with more salt, pepper, or lemon juice if needed.
Step 8
Spoon the creamy carrot mash into a serving bowl and sprinkle with chopped fresh parsley for garnish.
Step 9
Serve warm as a side dish, and enjoy!
Nutrition Facts
| Serving size | (251.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 486.7 |
| Total Fat 46.7g | 0% |
| Saturated Fat 7.0g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 2424.5mg | 0% |
| Total Carbohydrate 13.7g | 0% |
| Dietary Fiber 5.1g | 0% |
| Total Sugars 1.8g | |
| Protein 8.1g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 2378.1mg | 0% |
| Iron 10716.1mg | 0% |
| Potassium 371.2mg | 0% |
Source of Calories