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Mashed Root Vegetable Recipe

Mashed Root Vegetables

The natural sweetness of carrots and the mild nutty, grassy taste of parsnips roasted and blended together to make a sumptuous, savory mash.

Makes: 10 servings
Prep Time: 30 min

3 Tbsp unsalted butter or pure olive oil, divided
1 onion, chopped
2 lbs. fresh parsnips, finely chopped (or shredded in a food processor)
2 lbs. fresh carrots, finely chopped (or shredded in a food processor)
1½- 2 cups lower sodium chicken broth (or veggie broth, if desired)
½ Tbsp garlic powder
Sea salt or salt, to taste

Heat 2 Tbsp butter or olive oil over medium in a large pot. Add chopped onion and sauté about 4 minutes, till translucent. Add parsnips and carrots and cook until they soften, maybe 10 minutes (stirring frequently so to avoid burning). Mash with a hand masher. Add chicken broth ½ cup at a time, continuing to mash until you get a consistency you like (should be soft, but not liquidy). Add garlic powder and salt. Reduce heat to low. Continue to cook about 5 more minutes. Add one more tablespoon of butter or oil. Nutrition information (per serving using olive oil and ½ tsp salt): 149 calories, 26.7 g carbohydrate, 7 g fiber, 2.3 g protein, 4.5 g fat (.7 g sat, 0 g trans), 129 mg sodium, 651 mg potassium, very good source of vitamin A and C.

Source: Pam Finney, acac Personal Trainer
For more food and nutrition information please contact Kris Bonham, RDN at