Buttery Carrot and Swede Mash

  • 10MINS
  • 30MINS
  • 100KCAL

Our slimming friendly Buttery Carrot and Swede Mash is the perfect addition to any roast dinner and is perfect if you’re counting calories or following a plan like Weight Watchers.

NutritionPer Serving

  • Calories100
  • Carbs18g
  • Protein2g
  • Fat3g
  • Saturates0.5g
  • Sugars10g

For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!

In our opinion, a roast dinner just isn’t complete without this Buttery Carrot and Swede Mash! It’s so rich and creamy that you’d never guess that it was also low on calories and Points.

This dish is a fantastic addition to any roast dinner, but it also makes a great accompaniment to a variety of different meals and is the perfect way to get kids to eat their vegetables – it’s so tasty that they’ll never guess what’s in it!

What diets is this Buttery Carrot and Swede Mash suitable for?

This Buttery Carrot and Swede Mash recipe is suitable for vegetarian and vegan diets as well as gluten free and dairy free diets.

Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.

How Weight Watchers friendly is this Buttery Carrot and Swede Mash recipe?

  • You need to count 0 Points per portion of this Buttery Carrot and Swede Mash recipe if you’re on WW Green.
  • You need to count 0 Points per portion of this Buttery Carrot and Swede Mash recipe if you’re on WW Blue.
  • You need to count 0 Points per portion of this Buttery Carrot and Swede Mash recipe if you’re on WW Purple.

Do you need any special ingredients to make this Buttery Carrot and Swede Mash?

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To make this Buttery Carrot and Swede Mash, you’ll need to use a masher! Just make sure you have one that will stand up to a good mash. We’re on our third masher this year, and are very happy with our Joseph Joseph masher.

It’s stood the test of time, and hasn’t let us down once. It also folds away to go back in the drawer, to help keep our kitchen just that bit tidier.

If you’d like to make your Buttery Carrot and Swede Mash that little bit richer, you could use ButterBuds, but you’d need to add some calories and Points etc for these.

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You can pick up this Joseph Joseph masher from Amazon.

You can pick up ButterBuds on Amazon or in Lakeland. They’re basically dehydrated butter!

How many calories are in this Buttery Carrot and Swede Mash?

There are 100 calories per portion in this Buttery Carrot and Swede Mash, which means it falls into our Everyday Light category.

This Buttery Carrot and Swede Mash is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.

Step 1

Peel the carrots and swede, then cut them into chunks.

Step 2

Put the carrot and swede into a large saucepan of salted water. Bring the pan to the boil, then cover and simmer for about 30 minutes until soft.

Step 3

Drain in a colander. Return the veg to the pan, then add a few sprays of low calorie cooking spray and season to taste with some sea salt and freshly ground black pepper.

Step 4

Mash (using a vegetable masher) until the carrot and swede reaches the consistency you prefer (we like it quite smooth).

Step 5

Check the seasoning again, adjust if necessary and serve.

What could I serve with this Buttery Carrot and Swede Mash?

This Buttery Carrot and Swede Mash works really well as part of a roast dinner, but is also a great accompaniment to any of the following dishes:

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How do you know when this Buttery Carrot and Swede Mash is cooked?

You’ll need to cook your carrots and swede for around 30 minutes or until soft.

Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.

How long can you keep this Buttery Carrot and Swede Mash in the fridge?

Once you’ve put it out, ideally you should eat it within 4 hours.

If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Buttery Carrot and Swede Mash in the fridge for approximately 3 days or so.

Can I freeze Buttery Carrot and Swede Mash?

Yes you can! This recipe can be frozen, but please remember to do the following;

  • Freeze it as soon as it is cold enough.
  • Use a container or bag that is suitable for freezing.

Don’t forget to add a label with what it is, and on what date you put it in the freezer!

How do I reheat Buttery Carrot and Swede Mash?

From chilled: Place in a microwave proof container with loosely fitting lid and heat for 4-7 minutes or until piping hot.

From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes or until piping hot.

Our NEW cookbook Everyday Light is OUT NOW!

Buttery Carrot and Swede Mash

Our slimming friendly Buttery Carrot and Swede Mash is the perfect addition to any roast dinner and is perfect if you’re counting calories or following a plan like Weight Watchers.
  • Prep Time
    10 MINS
  • Cook Time
    30 MINS
  • KCals 100
  • Carbs 18G
WW Points
  • 0 Green
  • 0 Blue
  • 0 Purple

Ingredients

  • 400 g carrots
  • 400 g swede
  • low calorie cooking spray
  • sea salt
  • freshly ground black pepper

We use a fan assisted oven for all of our recipes. Click here for our oven temperature conversion guide.

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Instructions

  1. Peel the carrots and swede, then cut into them into chunks
  2. Put the carrot and swede into a large saucepan of salted water. Bring the pan to the boil, then cover and simmer for about 30 minutes until soft
  3. Drain in a colander. Return the veg to the pan, then add a few sprays of low calorie cooking spray and season to taste with some sea salt and freshly ground black pepper
  4. Mash (using a vegetable masher) until the carrot and swede reaches the consistency you prefer (we like it quite smooth)
  5. Check the seasoning again, adjust if necessary and serve

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Our NEW cookbook Everyday Light is OUT NOW!

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2 comments

See what others have to say

lsurinaSunday 24th December 2017

Going to do sprouts with bacon and parsnips looking forward to Christmas dinner thanks Pinch of Nom for inspirational recipes

Reply

JulieTuesday 13th December 2016

Thank you for these wounderful recipes to help me keep on track with my slimming journey. The family won’t even know!!!! X

Reply

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