Mediterranean Diet Creamy Mashed Vegetables

Elevate your side dish game with this Mediterranean Diet Creamy Mashed Vegetables recipe, a wholesome and flavorful twist on traditional mashed potatoes! Featuring a nourishing blend of steamed cauliflower, carrots, and parsnips, this dish offers a velvety texture enhanced by the natural creaminess of Greek yogurt. Infused with sautéed garlic, zesty lemon, and aromatic fresh thyme, every bite bursts with bright, Mediterranean-inspired flavors. Finished with a drizzle of olive oil and a sprinkle of fresh parsley, this low-carb, nutrient-packed dish is perfect for health-conscious eaters and pairs beautifully with grilled proteins or roasted Mediterranean entrees. Ready in just 40 minutes, this vibrant recipe is a delicious way to celebrate colorful vegetables while embracing the heart-healthy principles of the Mediterranean diet!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 head Cauliflower
• 3 medium Carrots
• 2 medium Parsnips
• 2 tablespoons Olive oil
• 3 cloves Garlic
• 1 cup Greek yogurt
• 1 teaspoon Fresh thyme
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 teaspoon Lemon zest
• 2 tablespoons Fresh parsley

Directions

Step 1

Begin by preparing the vegetables. Remove any leaves from the cauliflower and chop it into medium-sized florets. Peel and chop the carrots and parsnips into equal-sized pieces to ensure even cooking.

Step 2

In a large pot, add about 2 inches of water and place a steamer basket inside. Bring the water to a boil, then add the cauliflower, carrots, and parsnips to the basket. Cover and steam the vegetables for about 20 minutes or until they are tender and can be easily pierced with a fork.

Step 3

While the vegetables are steaming, peel and mince the garlic cloves. Heat a small skillet over medium heat and add the olive oil. Once the oil is hot, sauté the garlic until it becomes fragrant and slightly golden, about 1 to 2 minutes. Remove from heat and set aside.

Step 4

Once the vegetables are tender, transfer them to a large mixing bowl. Use a potato masher or a food processor to begin mashing the vegetables until they are smooth and creamy. Depending on your preference, you can make the mixture as chunky or smooth as you like.

Step 5

Stir in the Greek yogurt to give the mashed vegetables a creamy texture. Add the sautéed garlic along with its olive oil, fresh thyme, salt, black pepper, and lemon zest.

Step 6

Mix well until all ingredients are fully incorporated. Adjust seasoning if necessary.

Step 7

Garnish the mashed vegetables with freshly chopped parsley before serving.

Step 8

Serve the Mediterranean Diet Creamy Mashed Vegetables warm, as a nutritious and flavorful side dish to any meal.

Nutrition Facts

Serving size	(1312.2g)

Amount per serving	% Daily Value*
Calories	872.9

Total Fat 37.7g	0%
Saturated Fat 7.5g	0%
Polyunsaturated Fat 4.8g
Cholesterol 12.4mg	0%
Sodium 3784.2mg	0%
Total Carbohydrate 100.3g	0%
Dietary Fiber 27.0g	0%
Total Sugars 38.1g
Protein 33.6g	0%

Vitamin D 0IU	0%
Calcium 497.9mg	0%
Iron 5.7mg	0%
Potassium 3644.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 38.8%

Protein: 15.4%

Carbs: 45.9%