Mixed Vegetable Mash
DinnerMixed vegetable mash is a nutrient-dense alternative to mash potato and is a quick and easy side dish.
Calories169kcal
Carbs9g
Protein10.2g
Fats10.3g
For Rest DayPerformance Benefits
Mixed vegetable mash can be a great alternative to mashed potatoes, particularly when you’re looking for a low carbohydrate accompaniment when you are not physically active.
Health Benefits
This small dish is packed with nutrients, providing a good quantity of iron, vitamin A, potassium, vitamin C and fibre.
Expert Tips
This recipe can be versatile, use whichever vegetables that you have available.
Equipment
- Blender
- Steamer or pan
Ingredients
- ½ Head of cauliflower
- ½ Head of broccoli
- 100 g Peas (frozen and thawed)
- 4 handful Baby spinach
- 3 tsp Butter
- ½ tsp Salt
- ½ tsp Ground pepper
Instructions
- Chop the broccoli and cauliflower into individual florets.
- Steam the florets for 8 to 12 minutes, or until soft to mash.
- Using a hand blender or food processor, blend to a coarse consistency.
- Add the peas, spinach and butter, and blend to a mash consistency.
- Season with salt and pepper, and serve.
Notes
1 portion of "Mixed Vegetable Mash" is equivalent to 250g.
Nutrition
Serving: 1servingCalories: 169kcalCarbohydrates: 9gProtein: 10.2gFat: 10.3gSaturated Fat: 5.6gPolyunsaturated Fat: 1.5gMonounsaturated Fat: 2.3gTrans Fat: 0.28gCholesterol: 21.2mgSodium: 589mgPotassium: 864mgFiber: 5.7gSugar: 4.6gVitamin A: 786ugVitamin C: 126mgCalcium: 156mgIron: 3.7mg
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