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Vegan Mashed Parsnips & Potatoes With Mushroom Gravy

Published November 2, 2021
2 minute read
Vegan Mashed Parsnips & Potatoes With Mushroom Gravy
Published November 2, 2021
2 minute read
In This Article

Parsnips add a sweet, nutty flavor to mashed potatoes and provide more B and K vitamins than potatoes alone. Be sure to choose thinner, younger parsnips; older parsnips tend to have a woody core that won’t mash up as smoothy. We pair the fluffy mash with an umami-rich mushroom gravy for a plant-based comfort food fix.

Wild-grown mushrooms contain a healthy dose of vitamin D, while traditional store-bought mushrooms are generally grown indoors and contain little to no vitamin D, unless the manufacturer exposes them to UV light. Look for mushrooms that say “UV-treated” or “rich in vitamin D.”

Active time: 20 minutes Total time: 40 minutes

 

Vegan Mashed Parsnips & Potatoes With Mushroom Gravy

Ingredients

For the gravy

  • 2 tablespoons olive oil
  • 4 ounces (113g) wild or wild-cultivated mushrooms, finely chopped
  • 1/4 cup (40g) shallot, finely chopped
  • 1/2 teaspoon salt
  • 2 tablespoons all-purpose flour
  • 1 1/4 cups (296ml) low-sodium vegetable broth
  • 1 teaspoon sage
  • 2 teaspoons low-sodium soy sauce
  • 1/4 teaspoon black pepper

For the potatoes

  • 1 pound (454g) small parsnips, peeled and cut into 1/2-inch (1.27cm) slices
  • 1 large (10 oz/283g) russet potato, peeled and cut into 2-inch (5cm) chunks
  • 1/2 cup (118ml) unsweetened plain oat milk, warmed
  • 2 tablespoons plant-based butter or olive oil, at room temperature
  • 1 tablespoon nutritional yeast
  • 1/2 teaspoon salt

Directions

For the gravy: Heat the oil in a large saute pan over medium-high heat. Add the mushrooms, shallots, and salt and cook, stirring occasionally, until they begin to brown, 5 minutes. Reduce heat to medium-low.

Put the flour in a medium bowl and gradually whisk in the broth and sage until smooth. Add the mixture to the mushrooms in the pan and cook, stirring constantly, until thickened and bubbly, 2 minutes. Add the soy sauce and pepper. Cover and keep warm over low heat.

For the potatoes: Put the parsnips and potatoes in a large pot and add cold water to cover. Bring to a boil over high heat and boil until tender, 20–25 minutes.

Drain. Push the parsnips and potatoes through a potato ricer or sieve back into the pot. (Alternatively, mash with a potato masher.) Add the oat milk, butter, nutritional yeast and salt, and stir to combine. Serve with the gravy.

Serves: 6 | Serving Size: 1/2 cup/122g mashed parsnip and 1/4 cup/59ml gravy

Nutrition (per serving): Calories: 228; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 599mg; Carbohydrate: 31g; Dietary Fiber: 5g; Sugar: 5g; Protein: 5g

Originally published December 2020

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The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

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