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closeup of low fodmap mashed potatoes, parsnips & carrots

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

Course: Side Dish
Cuisine: American
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Makes: 10 servings
Calories: 86 kcal
Author: Dédé Wilson

Ingredients:

  • 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

Preparation:

  1. 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.
  2. 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.

Notes:

Tips

  • 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.
Nutrition Facts
Low FODMAP Berbere Spiced Mashed Potatoes, Parsnips & Carrots
Amount Per Serving
Calories 86 Calories from Fat 9
% Daily Value*
Fat 1g2%
Carbohydrates 16g5%
Fiber 2g8%
Sugar 4g4%
Protein 2g4%
* Percent Daily Values are based on a 2000 calorie diet.