Easy Dairy-Free Mashed Parsnips and Potatoes
These easy and dairy-free mashed parsnips and potatoes are a healthy alternative to those traditional mashed potatoes loaded with butter, sour cream, and
Post Date: October 18, 2023
Posted by: Donna SpencerThis post may contain affiliate links. Read my full disclosure here.
anything else we can find to toss in. Yes, I am talking to you bacon and cheese!
There is nothing more comforting than a big ole side of buttery creamy mashed potatoes. I just can’t afford all the extra calories in traditional mashed for no nutritional value. But when paired with parsnips, these mashed are creamy, smooth, and have a slightly subtle sweeter nuttier flavor profile. No guilt here as there is no dairy and made the WFPB way.
The best part for me is I can turn leftovers into a creamy parsnip pear soup later in the week with very little effort!
Grocery List
Produce
russet potatoes
parsnips
chives or green onions
Pantry
vegetable stock
plant-based creamy unsweetened milk
Misc
salt
pepper
Add-Ins and Substitutions
You can try other potatoes but Russet potatoes are large with thick dark brown skins. When cooked, the flesh is dry, with a light, airy, and often times mealy texture. The dry, fluffy flesh means they’re particularly good for baking and mashing. Their relatively mild flavor means they can easily take on the flavors of whatever they’re cooked with.
Red potatoes have a waxy flesh which means these potatoes retain their shape and don’t get fluffy or pillowy like russets do. Yukon Gold potatoes, sometimes referred to simply as yellow or gold potatoes, are thin-skinned potatoes with yellow flesh. They have a creamy texture and an almost-buttery flavor. In terms of texture, Yukon Golds fall between the starchy russet and the waxy red potato, which makes them a great all-purpose option that’s well-suited to a number of culinary applications.
If you wanted to substitute the russet potatoes I would suggest using the Yukon Gold potatoes.
Storing
Store in an airtight container in the refrigerator for up to 5 days.
Nutrition 411
Potatoes contain a good amount of carbs and fiber, as well as vitamin C, vitamin B6, potassium, and manganese. Their nutrients can vary depending on the type of potato and cooking method. Potatoes contain antioxidants, which may reduce the risk of chronic disease. Potatoes contain resistant starch, which may improve blood sugar control, digestive health, nutrient absorption, and satiety. Studies show that potatoes can increase satiety and decrease hunger, thanks to their fiber content and high density. (Trusted source.)
Parsnips are a great source of fiber, vitamin C, vitamin K, and folate, as well as other important micronutrients. They are high in antioxidants including vitamin C and polyacetylenes that may prevent oxidative stress and chronic conditions like cancer, diabetes, and heart disease. High in fiber, they support regularity, improve your digestive health, regulate blood sugar levels, and enhance heart health. Parsnips are low in calories but contain a good amount of water and fiber, both of which may benefit weight loss. (Trusted source.)
Easy Healthy Mashed Parsnips and Potatoes (No Dairy)
Equipment
- Large Sauce Pan or small stock pan
- Handheld mixer
Ingredients
- 3 russet potatoes (or 1 lb.) large, peeled, and quartered
- 4 parsnips (or 1 lb.) medium, peeled, and cut in 2-inch pieces
- 1½ cups vegetable stock
- ⅓ cup plant-based creamy unsweetened milk (almond, cashew, or oat)
- ¼ cup non-dairy butter (optional, avoid brands with coconut oil)
- salt and pepper to taste
- 1 tablespoon chives or green onions minced for garnish
Instructions
- Peel the potatoes and parsnips and chop. Do try to keep them somewhat uniform in size. The potato pieces should all be a similar size. The parsnips should be slightly smaller than the chopped potatoes as they take longer to cook.
- Combine the potatoes and parsnip pieces in a large pot. the parsnips on the bottom then the potatoes on top. Cover with water and bring to a boil. Place cover on the pot and then reduce the heat to a high simmer. Cook for 40 minutes or until you can easily mash a parsnip piece with the side of a wooden spoon.
- Do not drain the potatoes and parsnips. Add plant-based creamy unsweetened milk, salt, and pepper. And mash with a kitchen tool if your choice. I like to use a handheld mixer for this. Once mixture is smooth fold in vegan butter if using. Taste and add more salt and pepper to your liking. Transfer to serving dish and top with chives.
Notes
- Parsnips (like carrots) will not cook/soften quite as quickly as russet potatoes. So it’s good to cut them into smaller pieces than the potatoes and also to keep them on the bottom as they cook.
- Make sure to test a parsnip piece to make sure everything has softened enough, because if you test a potato piece, it’s possible it could be done before the parsnips, and then you’ll begin mashing and end up with a few small bits of still-hard parsnips.
- It is super hard to find a vegan butter with no oil, so I tend to omit and really don’t miss it. I have also been known to use Molly McButter powder to get the buttery taste.
AFFILIATE DISCLOSURE
I occasionally include affiliate links. I do not recommend products, services, or books I have never used or purchased myself. As an Amazon Associate, I earn from qualifying purchases.
