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Roasted Parsnip & Carrot Purée

Richly flavoured roasted parsnip and carrot purée is an excellent substitute for the typical mashed potatoes side dish.

The mild sweetness of roasted parsnip, carrot, and garlic combine into a rich and delicious vegan substitute for everyday mashed potatoes.

This side dish has deep, complex flavours that help it hold its own next to the most highly flavoured mains. Meats like lamb or venison, spicy sausage, or duck are well served with this purée at their side.

While this side dish doesn't need to be vegan (swap the soy milk and plant-based butter for dairy versions if preferred), it does benefit from lower calories and fats without losing out on taste. By removing potatoes from the picture, we also remove a large portion of the starch and high carbs with which mashed potatoes normally come.

Feel free to experiment by adding other veggies to the mix as well. Roast up some cauliflower or turnip for added fibre and flavour.



(Makes 8 servings)

  • 6 large parsnips, peeled and cut into 1-inch pieces

  • 2 large carrots, peeled and cut into 1-inch pieces

  • 2 tablespoons extra-virgin olive oil, divided

  • 1/4 teaspoon sea salt

  • 1/4 teaspoon ground black pepper

  • 6 cloves garlic, whole and peeled

  • 2 tablespoons plant-based butter

  • 1/2 cup soy milk (or skim milk)



Preheat oven to 400°F / 200°C and prepare a sheet pan lined with parchment paper or silicone liner. Set aside.

In a large bowl, add the cut parsnip and carrot. Drizzle with 1, 1/2 tablespoons extra-virgin olive oil and sprinkle with sea salt, and ground black pepper. Toss to coat evenly. Spread across the sheet pan in a single even layer. Set aside.

Place the garlic cloves on a piece of aluminum foil large enough to wrap the cloves securely. Drizzle the cloves with the remaining 1/2 tablespoon oil. Wrap well and place on the sheet pan with the parsnip and carrot. Roast the vegetables for 45 minutes, or until the parsnip and carrots are fork tender and the garlic is soft. If needed, continue baking for another 15 minutes until everything is soft. Remove from oven and set aside to cool for a few minutes until cool enough to handle.

Transfer the cooled parsnip, carrot, and garlic into a large mixing bowl or using a food processor. Pulse several times, or roughly mash with a potato masher. Add the butter and mix well. Add the milk and blend until smooth.

Taste and adjust salt and pepper if needed. Transfer to a serving bowl and serve immediately.


Nutritional Information Per Serving:

total calories = 115 | total fat = 5.37g | saturated fat = 1.04g | cholesterol = 0mg | sodium = 122.19mg | net carbohydrates = 12.68g | dietary fibre = 3.2g | sugars = 5.27g | protein = 1.64g

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