Heart-Healthy Creamy Carrot Mash

Elevate your side dish game with this Heart-Healthy Creamy Carrot Mash, a vibrant and nutrient-packed alternative to traditional mashed potatoes. Made with naturally sweet carrots simmered in low-sodium vegetable broth, this recipe achieves its luscious, creamy texture with a splash of unsweetened almond milk and a drizzle of olive oil—no heavy cream or butter needed! Infused with the aromatic goodness of fresh thyme, garlic, and a bright touch of lemon juice, this mash is as flavorful as it is wholesome. Perfect for those seeking a low-calorie, heart-smart accompaniment, it’s ready in just 30 minutes and is a versatile addition to any meal. Serve it warm, and watch it disappear from the table!

Nutriscore Rating: 68/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1.5 pounds carrots
• 1 cup low-sodium vegetable broth
• 0.5 cup unsweetened almond milk
• 2 tablespoons olive oil
• 2 garlic cloves
• 0.25 teaspoon ground black pepper
• 1 teaspoon fresh thyme leaves
• 2 teaspoons lemon juice
• 0.25 teaspoon salt

Directions

Step 1

Peel the carrots and cut them into evenly sized small chunks to ensure even cooking.

Step 2

In a large pot, combine the carrots and vegetable broth. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and let the carrots simmer for about 15-20 minutes, or until they are tender and easily pierced with a fork.

Step 3

While the carrots are cooking, mince the garlic cloves.

Step 4

Once the carrots are tender, drain any excess broth if necessary, keeping about 1/4 cup of liquid for mashing.

Step 5

Return the pot to the low heat setting, add the minced garlic, and stir through the carrots for about 1 minute until the garlic is fragrant.

Step 6

Add the almond milk, olive oil, black pepper, thyme leaves, lemon juice, and salt to the pot.

Step 7

Use an immersion blender to mash the carrots until smooth. Alternatively, transfer to a food processor and blend until you achieve a creamy consistency.

Step 8

Taste and adjust seasoning if needed, adding a bit more salt or pepper according to your preference.

Step 9

Once the mash is smooth and the flavors have melded, transfer it to a serving dish.

Step 10

Serve warm as a heart-healthy side dish, and garnish with additional thyme leaves if desired.

Nutrition Facts

Serving size	451.1 grams (451.1g)

Amount per serving	% Daily Value*
Calories	317

Total Fat 29.70g	38%
Saturated Fat 4.50g	23%
Polyunsaturated Fat 3.00g
Cholesterol 0mg	0%
Sodium 835mg	36%
Total Carbohydrate 10.90g	4%
Dietary Fiber 1.70g	6%
Total Sugars 3.30g
Protein 1.60g	3%

Vitamin D 44IU	219%
Calcium 251mg	19%
Iron 1mg	6%
Potassium 422mg	9%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 84.2%

Protein: 2.0%

Carbs: 13.7%