Wholesome Mashed Potatoes With Carrot & Parsnip (Vegan)

All you need to make this recipe are 11 simple ingredients:

• carrots
• parsnips
• potatoes
• garlic
• butter (regular or vegan)
• almond milk, unsweetened (or other milk/milk alternative)
• nutmeg
• cinnamon
• thyme
• salt
• pepper

Full ingredient measurements and detailed instructions are located in the recipe card at the bottom of this post!

Start by chopping all the vegetables into roughly 1-inch chunks. There’s no need to be too perfect here – they’ll be getting mashed, afterall!

Place the chopped carrots, parsnips, and potatoes into a large pot with a lid. Add water and bring to a boil.

Once boiling, cover, reduce heat, and let the veggies steam for about 20-25 minutes, or until you can easily pierce them with a fork.

When the veggies are cooked, drain the remaining liquid. Return the vegetables to the pot and add almond milk, butter, minced garlic, nutmeg, thyme, cinnamon, salt, and pepper.

With a potato masher, mash all ingredients together until your desired texture is achieved. The carrots, parsnips, and potatoes should be fluffy but textured. Adjust seasonings as needed!

Transfer mash to a serving bowl. Garnish with fresh cracked pepper, a drizzle of olive oil, or a sprinkling of fresh thyme (optional).

Store any leftovers of this carrot, parsnip, and potato mash in an airtight container in the fridge. It’ll keep for 3-5 days.

Leftovers can be reheated in the microwave or on the stovetop.

If you’d like to keep this recipe even longer, the mash can be frozen in a freezer safe container or heavy duty bag for 10-12 months.

To make a vegan version of this recipe, be sure to use a dairy-free milk (I used almond) and a vegan butter instead of regular butter.

While this recipe is meant to use carrots, parsnips, and potatoes, you could always experiment with just 2 of those veggies.

For instance – carrots and potatoes, or carrots and parsnips. Just be sure to adjust the amounts of each accordingly (approx. 6 cups total chopped vegetables). You could even try using sweet potatoes, too!

If you prefer a purée to a mash, simply add all the ingredients to a high speed blender instead of mashing together by hand. A purée will be a silkier, smoother texture.

Carrot Nutrition

Carrots are a great source of:

• various micronutrients, such as vitamin A, K, B6, C, folate, and potassium.
  • in particular, carrots are a great source of beta-carotene, which your body converts into vitamin A. 1 cup of chopped carrots provides 428% of your daily needs!
• antioxidants, like beta-carotene, lutein, and lycopene
• dietary fibre, with 1 cup of chopped carrots providing almost 4 grams of fibre (about 14% of your daily needs)

Parsnip Nutrition

Parsnips are a type of tuberous root vegetable that pack in a nutritious punch:

• dietary fibre, with 1 cup of parsnips containing 6.5 grams (26% of your daily needs)
• vitamins C, K, E, B6, folate, and thiamine
• minerals, like magnesium, phosphorus, and zinc
• antioxidants, like vitamin C

Potato Nutrition

White potatoes are a great source of:

• fibre-rich complex carbohydrates
• minerals, like potassium, magnesium, phosphorus, zinc, iron
• vitamin C and B-vitamins, like folate, niacin, thiamin, and riboflavin