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Mixed Vegetable Mash

Dinner
Mixed vegetable mash is a nutrient-dense alternative to mash potato and is a quick and easy side dish.
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Calories169kcal
Carbs9g
Protein10.2g
Fats10.3g
For Rest Day
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Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Performance 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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