You CAN Have Mashed Potatoes on the Low FODMAP Diet
This recipe came about for two reasons: Robin wanted me to include more parsnips in our recipe development and I wanted to make as many mashed potato recipes as possible for the upcoming holiday season – voila! Low FODMAP Mashed Potatoes, Parsnips & Carrots!
What is Berbere Spice?
We first brought you Berbere spice in our Berbere Spiced Spatchcock Chicken & Vegetables.
Our version of a Berbere spice blend is a low FODMAP combo of coriander, black pepper, cardamom, allspice berries, cloves, ground chile, paprika, fenugreek, cinnamon, ginger and nutmeg.
It is incredibly flavorful, as you can see just by reading the ingredients and while we love it with chicken, it is equally fantastic with this vegetable mash. Plus, you can make the spice blend and have it around for other uses – we have even used it to spruce up scrambled eggs!
The link in the recipe below takes you to the Berbere Spiced Spatchcock Chicken & Vegetables recipe; just make the spice blend for use here.
Choose Your Dairy
The yogurt, instead of milk, adds a bit of tang, which we love. Feel free to substitute an equal amount of lactose-free whole milk.
Potatoes, Parsnips & Carrots Have No Detectable FODMAPs
We love root vegetables of all kinds and parsnips, in our opinion, are under utilized and under appreciated. We hope this recipe for Low FODMAP Mashed Potatoes, Parsnips & Carrots will bring your attention to this sweet, earthy, fabulous vegetable.
And – get this – all of these three vegetables have been lab tested my Monash University and they report that they have no detectable FODMAPs in certain serving sizes!
Plus, all of these vegetables have that combination of hearty, earthy and sweet, while also having a mashable texture. This is comfort food!
You will notice from the images that I chose to do a coarse mash for this dish. I love looking at the various colors from the red-skinned potatoes, pale yellow parsnips and rich orange carrots.
Mashed Potatoes for Everyone!
First of all, since potatoes have no detectable FODMAPs, it is not only possible for FODMAPers to have mashed potatoes, they are actually a recipe that suits this diet very well!
I would be hard pressed to decide what kind of mashed potatoes are my favorite. I like mashed starchy russet potatoes both chunky and silky-smooth (in which case I use a ricer).
I like mashed Yukon Gold potatoes with the skin on and I like red potatoes mashed and left chunky with lots of black pepper.
Sometimes I like mashed potatoes rich with cream and butter and sometimes I like them lean, using the starchy cooking water and olive oil.
And then there are times that I like them mashed with other vegetables, as we have showcased here. We’ve got them all – in low FODMAP versions.
Like I said, mashed potatoes for everyone! With one of these dishes on your holiday table, everyone will be satisfied.
Low FODMAP Berbere Spiced Mashed Potatoes, Parsnips & Carrots
Potatoes, parsnips and carrots all have no detectable FODMAPs - here they come together in a flavorful coarse mash
- 4 medium (300 g total) carrots, trimmed, peeled and cut into 1-inch to 2-inch (2.5 cm to 5 cm) chunks
- 3 medium (300 g total) parsnips, trimmed, peeled and cut into 1-inch to 2-inch (2.5 cm to 5 cm) chunks
- 1 pound (455 g) red-skinned potatoes, scrubbed and halved or quartered, depending on size - You want large bite-size chunks
- Kosher salt
- 1/2 cup (123 g) lactose-free whole yogurt
- 1 tablespoon unsalted butter
- 1/2 teaspoon Berbere Spice Blend
- Freshly ground black pepper
Place carrots and parsnips in a large pot and cover with salted water by a few inches. Cover and bring to a boil, then adjust heat and simmer vigorously for 10 minutes at which point add the potatoes. Cook for about 12 to 15 minutes more or until all the vegetables are tender when pierced with a knife. Drain well.
Return vegetables to pot. Place over low heat and stir them around, drying them out a bit; this will make them nice and fluffy. Remove from heat. Add yogurt, butter, Berbere spice and some freshly ground black pepper. Begin to mash them lightly with a hand potato masher - just enough to incorporate the yogurt and butter and combine the veggies, but also leave them with a bit of texture and distinct colors. Taste and adjust seasoning as desired. Serve immediately. You can also hold them and reheat in microwave or in top of a double boiler.
- We love this dish because it encourages you to enjoy several different vegetables in one dish. They each have their own nutritional profile and this way you benefit from them all. The fact that all of them are very low in FODMAPs makes a generous portion possible.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
Low FODMAP Recipes Created Just For You!
We take low FODMAP recipes seriously at FODMAP Everyday®. That’s why Dédé oversees our Test Kitchen and makes sure that each and every recipe works – and is low FODMAP following the most up-to-date science.
Read our article How Are Low FODMAP Recipes Created? for more in-depth information.
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