Mashed Veggies

Mashed VeggiesI could have given this a fancier, more appealing name, such as Root Vegetable Mash, or Rutabaga, Carrot and Parsnip Puree. But mashed veggies was what my mum called them, and mashed veggies was one of my favorite comfort foods as a kid (and still is might add). So mashed veggies it is!

There’s not much of a recipe to this one, because it is so flexible and almost anything goes. But I’ll give you my “usual” recipe along with a few ideas for variations.

What I love about mashed veggies:

  • Healthy and tasty carb option – a great alternative to mashed potatoes or rice, especially if you’re looking for a carb that will “soak up the sauce”.
  • Lower carb options – potatoes are very high in carbohydrates, but root vegetables such as rutabagas, turnips, and also winter squash such as butternut squash have fewer carbs than potatoes ore sweet potatoes.
  • GAPS diet-friendly – choose GAPS-friendly vegetables such as carrots and winter squash for a hearty and satisfying side dish.
  • A complete veggie side dish all in one – starch/carbs AND green vegetable. I always include a green vegetable, such as broccoli or any of the leafy greens, in my mash too.
  • Flexible – so many different combinations of veggies work in this dish, which is great because it means you can use up whatever you have on hand in the fridge.
  • Freezes well – I usually make more than I need for one meal and freeze extra portions for later.
  • Tasty 🙂

My go-to combo is carrot, rutabaga and parsnip with either broccoli or chard. But I’ve made so many different combos depending on what I have on hand at the time.

Mashed Veggies

Select 2-3 different root veggies eg. carrot, rutabaga, parsnip, turnip, celery root, potato, sweet potato, and/or winter squash (butternut squash works great).

Select your green veggie eg. broccoli or any of the leafy greens. Sometimes I will add cauliflower instead of broccoli. I estimate that I use about 1-1.5 cups of either chopped broccoli or chopped greens.

1 Tbsp. fat/oil of your choice – butter/coconut oil/ghee/olive oil/lard. Use more or less fat depending on the quantity of vegetables that you’re mashing.

Seasonings – salt and pepper to taste

My typical mash recipe is……. (makes about 3 servings):
2 large carrots (butternut squash in place of carrot is also really good)
1 medium/large rutabaga
1 medium/large parsnip
Either 1-1.5 cups chopped broccoli, or an equivalent amount of chopped greens (uncooked, which reduces to maybe 1/2 cup after cooking)

1. Peel all root vegetables and cut into even-size chunks, preferably no more than 1/2 inch in size (makes for faster cooking).

2. Boil or steam your root vegetables until they are soft when pierced by a sharp knife. I prefer to steam them because I find that boiling them can leave them a bit watery/mushy, whereas steaming gives a better flavor.

3. While root vegetables are cooking, rinse and chop up your green veg. If I’m using broccoli I will throw it into the steamer with the other root vegetables when I estimate there is about 10-15 minutes to go before the root vegetables are done. But if I’m using leafy greens such as spinach, chard or beet greens, then I cook the greens by boiling them, then I discard the cooking water, to minimize the amount of oxalic acid in my food.

4. Once the vegetables are cooked, get your seasonings and fat/oil ready, because you want to mash everything together as quick as possible while it’s still hot. Drain away any cooking water and add all vegetables into the cooking pot. Add the fat/oil, salt and pepper and mash everything together really well! I mash by hand using a potato masher, but alternatively you could use a blender to puree it. Taste and adjust seasonings as you go.

Note: for vegetables like carrot, rutabaga, parsnip etc. I never need to add any liquid to get the right consistency for the mash. But if you’re using potato or sweet potato which is starchier and drier then you may need to add a little milk or broth to get the right consistency and make it easier to mash.

5. Serve immediately (with added butter melting on top is really yummy!), or allow it to cool and refrigerate/freeze for later.

Mashed Veggies Beet Greens
Mashed veggies with beet greens

Linking to: Real Food Wednesdays, Allergy Free Wednesdays, Healthy 2day WednesdaysFull Plate Thursdays, Simple Lives Thursday, Pennywise Platter ThursdaysFight Back Friday, Fresh Bites Friday, Foodie FridayInspire Me Monday, Make Your Own Mondays, Homestead BarnhopFat Tuesday, Traditional Tuesdays, Slightly Indulgent Tuesday, Hearth and Soul Hop

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13 Comment

  1. lara says:

    may I ask the ratio of root vegis to greens

    Looks SOOO good

    1. Debbie says:

      Thanks Lara! The ratio is pretty flexible, but I estimate that I use about 1-1.5 cups of either chopped broccoli or greens for 3-4 root vegetables. I updated the recipe with this information…which made me realize that I hadn’t given any guidelines on quantity, so thanks for asking!

  2. Great idea- such a simple way to add more veggies to your diet. Especially for kids who may not be interested.

  3. Miz Helen says:

    I really enjoy mashed root vegetables, they have so much flavor. Thank you so much for sharing this special recipe with Full Plate Thursday and enjoy your weekend.
    Come Back Soon!
    Miz Helen

  4. mjskit says:

    What a great way to get your 3 to 5 vegetables for a day! 🙂 I never was a fan of cauliflower until I had them mashed. They were so good! What a colorful bowl of goodness!

    1. Debbie says:

      Yes, great idea! Cauliflower is another great addition to a vegetable mash

  5. 'Becca says:

    I have a friend who ate basically this (eggplant was another major component of his) as his dinner every night for years while paying off his student loans! In addition to all the advantages you mentioned, this is a very inexpensive food if you use whichever vegetables happen to be on sale.

    1. Debbie says:

      That is very true, it is a frugal meal. Well at least your friend opted for something healthy like this and not cheap takeout or processed food!

  6. There’s lots of lovely flavours in this dish and mashed veggies are serious comfort food. As for the name, I have had a dish here in the UK called ‘neeps and tatties’ which is swede (turnip) and potatoes, but it doesn’t really cover all the other wonderful veggies you have used 🙂 Thank you for sharing your family recipe with the Hearth and Soul hop.

    1. Debbie says:

      Thanks April. Neeps and tatties is a cool name!

  7. Thank you for your submission on Nourishing Treasures’ Make Your Own! Monday link-up.

    Check back tomorrow when the new link-up is running to see if you were one of the top 3 featured posts! 🙂

  8. […] Mashed Veggies with Beet Greens from Easy Natural Food […]

  9. Hi Debbie,
    I think Mashed Veggies describes it perfectly! Pinning!

    When I made this dish…
    My husband liked it so much he asked, “Wow, what do you call this?” I said, Roasted Veggies. He said figured something that good would have a fancy name – LOL

    All the best,
    ~ Dana
    Cooking at Cafe D

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