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Healthy Mashed Carrots

Healthy Mashed Carrots That Brighten Up Any Meal

This Healthy Mashed Carrots recipe is a colorful, vegan-friendly side dish rich in vitamins A and C.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Vegan
Calories: 150

Ingredients
  

For the Carrots
  • 2 pounds Carrots Peeled and sliced into even pieces
  • 2 tablespoons Butter (Optional) Use vegan butter for plant-based option
For the Sauté
  • 2 tablespoons Olive Oil Can substitute with vegetable oil
  • 1 whole Yellow Onion Sliced
For the Seasoning
  • 1 teaspoon Ground Coriander Can use fresh coriander for added freshness
  • 0.5 teaspoon Ground Cumin Omit for milder flavors
  • 1 tablespoon Maple Syrup A natural sweetener
  • 1 teaspoon Apple Cider Vinegar Can substitute with white vinegar
  • to taste teaspoon Salt Adjust according to preference
For the Garnish
  • to taste tablespoon Chopped Parsley (Optional) Feel free to experiment with other herbs

Equipment

  • Large Pot
  • Large Skillet
  • Food processor

Method
 

Step-by-Step Instructions
  1. Boil the Carrots: Peel and slice 2 pounds of carrots, place in a pot, cover with water, add salt, boil for 15-20 minutes until fork-tender.
  2. Sauté the Onion: Heat 2 tablespoons of olive oil in a skillet, add 1 sliced onion, and cook for 5-7 minutes until golden brown.
  3. Toast the Spices: Add 1 teaspoon of ground coriander and 0.5 teaspoon of ground cumin to the onions, cook for 30 seconds.
  4. Blend Together: Drain the carrots, transfer to a food processor, add sautéed onions, 1 tablespoon of maple syrup, 1 teaspoon of apple cider vinegar, and salt. Blend until smooth.
  5. Final Processing: Continue blending to desired creaminess, adjusting salt if necessary. Serve warm, garnished with chopped parsley.

Nutrition

Serving: 1cupCalories: 150kcalCarbohydrates: 30gProtein: 2gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 3gSodium: 200mgPotassium: 550mgFiber: 4gSugar: 5gVitamin A: 15000IUVitamin C: 10mgCalcium: 50mgIron: 1mg

Notes

Store leftovers in an airtight container. Reheat gently adding a splash of water or olive oil.

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