Potatoes are an extremely nutritious vegetable, and one that has many different uses in the kitchen. While the most common uses are french fries and baked potatoes topped with butter and bacon, there are healthier alternatives to these cult classics that are just as tasty. Case in point: thanks to the addition of parsnips, our vegan mashed potatoes have a unique and delicious twist will trick your taste buds into believing that these are full of high calorie foods! Not only do potatoes taste amazing, but they also provide you with 32% of the daily value for vitamin B6, 26% for potassium, 22% for copper and vitamin C, and 15% for fiber in a one-cup serving. Research has even shown that consuming potatoes (not fried or processed) can potentially lower blood pressure (1), so go ahead and fill up on this amazing vegetable (in it’s natural state) whenever you can!
Vegan Mashed Potatoes & Parsnips
- 2 lb potatoes, diced
- 1 cup parsnips, peeled and sliced
- 2 tablespoon olive oil
- 2 garlic cloves, minced
- Salt and pepper, to taste
- 2 ounces rice milk, or your choice of milk
- Place potatoes and parsnips in a large saucepan, and cover them with cold water.
- Bring to a boil, and reduce to a light simmer until tender, about 15-25 minutes.
- Once potatoes are tender, remove from heat.
- In the sink, place a large mixing bowl at the bottom and add a strainer on top of it so as to catch excess water from the potatoes. Transfer the potatoes to the strainer and when the excess water is removed, add them to a small mixing bowl.
- Mash with a potato masher,or a hand held mixer. Do not use a food processor, as they will make the potatoes gluey.
- Add the olive oil and garlic, salt, pepper, and milk, and mix together. Slowly add ¼ cup at a time of the potato/parsnip water until the potatoes are light and fluffy.
Switch it up:
-Add 2 tablespoons of your favorite herbs (thyme, sage, rosemary, parsley, basil or cilantro) for a different, unique flavor!
-Saute 4 minced garlic cloves in olive oil and add to the potatoes.
-Sprinkle mashed potatoes with hemp seeds for a boost of protein and omegas.
-For added nutrients don't peel the potatoes and parsnips.
-Cooking the potatoes in cold water cooks the potatoes evenly.
Serving size: ¾ cup Calories: 180 calories, Fat: 5 grams, Saturated fat: 1 gram, Carbohydrates: 30 grams, Sugar: 2 grams, Sodium: 110 milligrams, Fiber: 4 grams, Protein: 3 grams, Cholesterol: 0 milligrams
(1) Potatoes. The World’s Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=48