Roasted Veggie Mash

Roasted Veggie Mash

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From: Diabetic Living Magazine

The flavor of roasted sweet potatoes, carrots, onions, and garlic are combined in this mashed vegetable side dish. Pureeing the cooked vegetables with a bit of grated fresh ginger makes this dish extra special.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 (8 ounce) sweet potato, peeled and cut into 2-inch pieces
  • 2 medium carrots, quartered
  • 1 small onion, cut into thin wedges
  • 2 cloves garlic, halved
  • 4 teaspoons olive oil
  • 1 teaspoon grated fresh ginger
  • ¼ teaspoon salt
  • ⅛ teaspoon ground pepper, plus more for garnish
  • 2-4 tablespoons fat-free milk


  • Prep

  • Ready In

  1. Preheat oven to 425°F. Place sweet potato, carrots, onion, and garlic in a 3-quart square baking dish or a 13x9-inch baking pan. Drizzle with oil and toss to coat. Cover with foil.
  2. Roast for 20 minutes. Remove the foil; stir the vegetables. Roast, uncovered, for 10 to 15 minutes more or until the vegetables are tender.
  3. Transfer the vegetables to a food processor. Add ginger, salt, and teaspoon ground pepper. Cover and process just until coarsely pureed, adding the 2-4 tablespoons milk as necessary for desired consistency. If desired, garnish with additional ground pepper.

Nutrition information

  • Serving size: ⅓ cup
  • Per serving: 114 calories; 5 g fat(1 g sat); 3 g fiber; 17 g carbohydrates; 2 g protein; 16 mcg folate; 0 mg cholesterol; 5 g sugars; 13,156 IU vitamin A; 5 mg vitamin C; 44 mg calcium; 1 mg iron; 202 mg sodium; 336 mg potassium
  • Nutrition Bonus: Vitamin A (263% daily value)
  • Carbohydrate Servings: 1
  • Exchanges: 1 fat, 1 starch

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