Root Vegetable Mash | Recipes | Cook For Your Life

Root Vegetable Mash

Rated 5 out of 5
5 out of 5 stars (based on 9 reviews)

Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 8 servings
Carrot Icon for Number of Ingredients Size 7 ingredients

Our root vegetable mash is a nutrition powerhouse and a big step up from typical mashed potatoes. We’ve added sweet parsnips and carrots into the mix, along with some whole smashed garlic. Four cloves may...


  • 2 cups rutabaga, peeled and cut into 1-inch dice
  • 2 cups parsnips, peeled and cut into 1-inch dice
  • 1½ cups carrots, peeled and cut in 1-inch dice
  • 2 small potatoes, peeled and cut in a 1-inch dice (see Chef Tips)
  • 4 cloves of garlic, smashed and peeled
  • ¼ cup butter (see Chef Tips)
  • Salt and pepper, to taste
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Nutrition Facts


134 cals


6 g

Saturated Fat

4 g

Polyunsaturated Fat

0 g

Monounsaturated Fat

2 g


19 g


5 g


4 g


2 g


332 mg


  1. Add the root veggies and garlic to a stockpot and cover with cold water. Bring to boil, then continue to boil until the vegetables are tender, about 15 minutes.
  2. Reserve ¼ cup of cooking liquid, then drain the vegetables. Using a masher, roughly mash the vegetables with butter, a generous pinch of salt and a grinding of fresh black pepper. Add some cooking liquid if the mash is too dry. Taste for seasoning, then serve hot.

Chef Tips

Use Yukon Gold or Russet potatoes. They have a consistency that is perfect to bind the mashed vegetables.

If you want to avoid dairy, try mashing the veg with some good quality olive oil instead. Add it a tablespoon at a time, up to 4 tablespoons (¼ cup) or until you get the consistency you want, especially if your mouth is sore.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society