Parsnip Mashed Potatoes

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Parsnip Mashed Potatoes
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These are the most delicious mashed potatoes, and they're nearly fat free. The garlic in this recipe adds flavor and many health benefits. Garlic contains two main medicinal compounds - allicin and diallyl sulfides - which can help boost the immune system.

Yields: Serves 4


3 whole garlic cloves, peeled

1 parsnip, peeled and cut into 1-inch chunks

2 large russet potatoes, peeled and cut into 1-inch chunks

3/4 cup water

1/2 cup fortified plain unsweetened soy milk or other non-dairy milk

1/2 tsp salt

1/8 tsp ground black pepper


Place the garlic in a medium saucepan. Arrange the parsnip over the garlic. Then arrange the potatoes over the parsnip. Add the water and bring to a simmer over medium heat. Reduce the heat to low, cover, and cook for about 25 minutes, until the parsnips and potatoes are tender when pierced with a knife. Check occasionally and add more water, 1 tablespoon at at time, if the saucepan becomes too dry.

Mash with a potato masher or fork. Then stir in enough soymilk to obtain a creamy consistency. Season with salt and pepper to taste.

Stored in a covered container in the refrigerator, leftover Parsnip Mashed Potatoes will keep for up to 2 days.

PER SERVING: 161 calories; 0.6 g fat; 0.1 g saturated fat; 3.4% calories from fat; 0 mg cholesterol; 4.1 g protein; 36.1 g carbohydrate; 3 g sugar; 4.3 g fiber; 328 mg sodium; 63 mg calcium; 0.9 mg iron; 15.1 mg vitamin C; 3 mcg beta-carotene; 0.3 mg vitamin E

Additional Tips

Top your Parsnip Mashed Potatoes with Mushroom Gravy!