Creamy Vegan Parsnip Mash

Amy Clevenger

by | Updated: December 3rd, 2016 | Read time: 1 minute

Who doesn’t love mashed potatoes? Creamy, rich and filling, they’re the ultimate comfort food—unless you’re dieting, in which case spooning your way through a bowl may cause more grief than relief. Here’s a solution. Pick parnsips over potatoes and you’re not only dining lighter, with fewer calories and fat grams per serving, you’re also getting more vitamin C, fiber, iron and calcium in every bite. As a root vegetable (related to carrots), carrots are starchy just like potatoes, but their taste is slightly sweeter. Add a little garlic and a sprinkle of onion flakes for a dish that’s OK not to resist.

Creamy Parsnip Mash

Creamy Vegan Parsnip Mash

Serves 2


1 Tbsp. coconut oil
5 medium parsnips, peeled and chopped
1/4 cup dried onion flakes
Salt and pepper, to taste
Optional add-in: garlic (minced) or garlic powder to taste
Optional topping: non-dairy yogurt


1.  In large pot, steam chopped parsnips until soft.

2. In food processor or blender, combine all ingredients (except Greek yogurt) and blend until smooth.

3. Top parsnip mash with additional onion flakes and non-dairy yogurt and serve.

Nutrition info (1 cup of mashed parsnips):
Calories: 191; fat: 5.5 grams, carbs: 35 grams; vitamin C: 45%; iron: 7%; calcium: 8%.

Compare to — nutrition info (1 cup mashed potatoes):
Calories: 237; fat: 9 grams; carbs: 35 grams; vitamin C: 21%; iron: 3; calcium: 5%