This carrot mash is a variation to mashed potato or pumpkin. Full of vibrant colour, flavour and nutrients, it’s an excellent side the kids will love. A must-try dish for when carrots are in season.
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Cajun carrot mash
4
Serves
0
Serves of fruit (per serve)
3
Serves of vegetables (per serve)Ingredients
- 1kg carrots, peeled and evenly chopped
- 1 tbs olive oil
- 1/4 tsp cajun spice
- 1/4 tsp salt
Method
- Place chopped carrots in a saucepan and just cover with water. Bring to boil and simmer for 15 minutes or until soft. Drain.
- Place drained carrots and remaining ingredients in a food processor and process until smooth. Garnish with seeds of choice and serve as a side.
Recipe Notes
Carrot can be mashedwith a potato masher rather than using a processer for amore rustic mash.
This carrot mash is a variation to mashed potato or pumpkin. Full of vibrant colour, flavour and nutrients, it’s an excellent side the kids will love. A must-try dish for when carrots are in season.
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Nutrition per serving
|
540 kJ |
5g Fat |
0.7g Sat. Fat |
17g Carbs |
16g Sugars |
8.5g Fibre |
2g Protein |
311mg Salt |
| 211 per 100 g |
2g per 100 g |
0.3g per 100 g |
6g per 100 g |
6g per 100 g |
3.3g per 100 g |
0.6g per 100 g |
122mg per 100 g |
Acknowledgements
Recipe originally published by Nutrition Australia and created by Sanitarium Health Food Company.