Recipe: Rutabaga, Carrot and Sweet Potato Mash

This recipe is proof that what you mash doesn’t always have to be your average potato. This version of mash developed by our wellness experts — featuring sweet potatoes, rutabagas (aka swedes) and carrots — is a welcome accompaniment to just about any spread you’re serving.

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1 1/2 cups rutabaga, peeled, diced
1 1/2 cups carrots, peeled, diced
1 1/2 cups sweet potatoes, peeled, diced
32 ounces water (or vegetable broth for additional flavor)
1/4 teaspoon salt
1/4 teaspoon black pepper


  1. In a large saucepan combine rutabaga with water (or vegetable broth) and simmer until tender, about 30 minutes. Add carrots and continue simmering until carrots are almost tender, about 5 minutes. Add sweet potatoes and simmer until all vegetables are tender, about another 10 minutes.
  2. Drain the vegetables into a bowl while reserving the liquid. Place liquid back in saucepan and reduce to 1/2 cup. Turn off heat and add vegetables from bowl back to the saucepan along with salt and pepper. With a potato masher, mash vegetables with reduced liquid until it forms a coarse consistency. If mash needs to be heated more, just heat in saucepan until desired temperature. Remove and serve.

Nutrition information (per serving)

Makes 6 servings

Calories: 50
Sodium: 210 mg
Sugar: 5 g
Cholesterol: 0 mg
Saturated fat: 0 g
Fiber: 2 g
Protein: 1 g
Carbohydrate: 11 g

Recipe created by Wellness Institute Executive Chef Jim Perko, CEC, AAC

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