Root Vegetable Mash with Coriander

8 35 87
Ingredients Minutes Calories
Prep Cook Servings
10 min 25 min 8
Root Vegetable Mash with Coriander
Health Highlights


2 potato Yukon Gold potato (peeled, cut into large pieces)
1 large potato Sweet potato (peeled, cut into large pieces)
1 parsnip(s) Parsnip (peeled, cut into large pieces)
1 large Turnip (peeled, cut into large pieces)
2 tbsp Canola oil
2 tbsp Coriander seed (cilantro)
1/4 cup Cilantro (coriander) (chopped)
1/2 tsp Sea Salt


  1. In large saucepan filled halfway with water, add potatoes, sweet potatoes, parsnips and turnip. Bring water to boil and then lower heat to medium and cook, partially covered, until vegetables are very tender, 15 to 20 minutes.
  2. Drain vegetables. Transfer them to medium bowl and coarsely mash. Cover mashed vegetables to keep warm.
  3. While vegetables cook, in small skillet, heat canola oil over medium-high heat.
  4. Add coriander and chiles and stir-fry until coriander seeds are reddish-brown and chiles are blackened about 1 minute. Turn off heat.
  5. Using a slotted spoon, transfer chiles, and coriander to mortar. Reserve spiced oil. Grind chilies and coriander with a pestle, scraping spice blend into the centre with a spatula until it has the consistency of finely ground black pepper.
  6. Once vegetables are smashed, add reserved spiced oil into vegetables along with ground spice blend, cilantro, and salt.
  7. Stir well to combine and serve warm. Enjoy!


Root Vegetables

are rich in antioxidants and anti-inflammatory plant nutrients

Nutrition Facts

Per Portion

Calories 87
Calories from fat 35
Calories from saturated fat 2.3
Total Fat 3.8 g
Saturated Fat 0.3 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.4 g
Cholesterol 0
Sodium 175 mg
Potassium 283 mg
Total Carbohydrate 12.8 g
Dietary Fiber 2.3 g
Sugars 2.4 g
Protein 1.4 g

Dietary servings

Per Portion

Vegetables 1.2

Energy sources


Meal Type(s)