Carrot and swede mash is a really tasty, healthy alternative to mashed potato. It's got nearly half the amount of carbs and calories, and is a good source of a number of key vitamins and minerals. You can use it just as you would mashed potato, serving it either as a side dish, or use it to top dishes such as cottage pie and fish pie.
Why is carrot and swede mash a healthy choice?
Carrot and swede mash will count as two of your five a day.
- Carrots are an excellent source of vitamin A, several B vitamins, and a number of antioxidants.
- Swede (also known as rutabaga) is a member of the brassica family, which includes other vegetables such as broccoli and cabbage. Like its cousins, swede is extremely nutritious. It is high in a range of minerals, plus antioxidants including vitamin C and E. (See here for more nutritional information about swedes)
Both carrots and swede are also a good source of fibre. Whilst white potatoes are also a good source of fibre, they don't count towards your five a day as they are primarily made up of starch.
Carrot and swede mash is a really easy way to add a couple of extra portions of veggies to your diet.
Quick and easy to make
Mashed carrot and swede is even simpler to make than mashed potato, as it's really easy to get a smooth texture. You can use a hand blender, food processor or mash the veggies by hand.
Carrots. Any kind of carrots will work in this recipe. There's no need to peel them, just give them a quick scrub, and you are good to go.
Swede. In some countries, swede is known as rutabaga. It looks like a large turnip, and is readily available in supermarkets over the winter months.
Butter. A small amount of butter will give a lovely flavour to your root veg. If you prefer, you could use olive oil rather than butter for a vegan or dairy free alternative. Or omit the fat altogether if you want a low fat, low calorie side dish.
Seasoning. As well as salt and pepper, I like to add some grated nutmeg to the mash.
If you want to give your mash an extra twist, you could also add some roasted garlic, or chopped rosemary or thyme leaves.
How to make mashed carrot and swede
It's best to peel the swede for this recipe, as the peel can be a little bitter and tough. Then, cut the swede in half through the root, and lay each half flat side down on the board. That way, you've got a stable base that won't move around. Cut each half into 1.5 cm slices, and then cut the slices into 1.5 cm cubes. Swede can be quite tough, so use a sharp knife and take care.
Cut the carrots into similar sized pieces, and pop into a pan along with the swede.
Cover with boiling water, bring to the boil, and simmer for 20 minutes. The point of a knife should easily slide into the vegetables when they are cooked.
Drain the carrot and swede well, and leave for a couple of minutes for the steam to evaporate. Then mash to a smooth consistency. I like to use a hand blender and blitz the veggies in the pan to cut down on the washing up. You could also use a food processor, or mash the mix by hand. Add the butter and the seasoning, and mix well.
How to serve and store
Serve carrot and swede mash as you would mashed potatoes. It's delicious with sausages, and this quick spatchcocked roast chicken. Or try switching out the topping on a cottage pie for a tasty, healthy alternative.
Leftover mash will store in the fridge for up to 3 days, and can be reheated. Pop it in a pan on the stove over a low heat, stirring frequently to stop it catching. Or, if you have the oven on for another recipe, you could heat it through in an oven proof dish covered with foil.
Carrot and swede mash also freezes well.
Frequently asked questions
A generous 200g serving of this mash has 18g of carbs. That compares to 31g which would be in a similar sized serving of mashed potatoes. Carrot and swede are also nutritious and high in fibre, which will help to even out blood sugar levels.
Drain the vegetables well, and allow the steam to evaporate for a couple of minutes. That way, you'll avoid your mash being watery.
Yes, this recipe freezes very well. Allow the mash to cool, and seal in a freezer proof container.
Other healthy vegetable dishes
Carrot and Swede Mash
- 400 g carrots scrubbed clean
- 400 g swede
- 50 g butter
- ¼ teaspoon grated nutmeg
- Peel the swede and cut in half through the root with a sharp knife. Lay each half face down and cut into 1.5 cm slices. Cut each slice into 1.5 cm dice.
- Cut the carrots into similar sizes pieces.
- Add the vegetables to a pan and cover with boiling water. Bring up to the boil and simmer for 20 minutes. The cooked vegetables should be tender to the point of a knife.
- Drain well, and leave uncovered for a couple of minutes for the steam to evaporate.
- Mash well, by hand, or with a hand blender or food processor. The mixture should be smooth and lump free.
- Add the butter and seasoning, and mix well.