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Fibre-Rich Baked Veg Mash Recipe


Gluten-free Vegan Fibre-Rich Baked Veg Mash Recipe

Credit: Lee Holmes

Here’s a super-smooth way to get your roughage! This delicious vegie mash is suitable for vegetarians but you can also replace the vegetable broth with beef or chicken broth.

Serves: 4

Ingredients

Method

  • 2 large carrots, peeled & roughly chopped
  • 2 parsnips, peeled & roughly chopped
  • ½ butternut pumpkin, peeled & roughly chopped
  • 1 small sweet potato, peeled & roughly chopped
  • 1 whole leek, white part only, washed well & chopped
  • Sea salt & pepper
  • 1 tbsp olive oil
  • 1 garlic clove, unpeeled
  • 1 tsp lemon juice
  • 125–250mL vegetable stock
  • 1 tbsp nut butter (optional)
  1. Preheat oven to 200°C. Line baking tray with baking paper.
  2. Place carrot, parsnip, pumpkin and sweet potato in large bowl with leek and season with sea salt and freshly ground black pepper.
  3. Drizzle olive oil over and rub it in with your hands, until vegetables are well coated.
  4. Spread vegetables on baking tray, add garlic clove and bake for 35–45 mins, or until all vegetables are roasted and caramelised, checking now and then and removing vegetables as they are cooked.
  5. Leave to cool slightly. Slip garlic out of its skin.
  6. In high-speed blender, add roasted vegetables, lemon juice, 125mL of broth and nut butter, if using. Whiz to mash-like consistency, adding more broth if required. (For coarser texture, mash mixture with a fork.)
  7. Transfer to bowls and serve warm.



 

Lee Holmes

Lee Holmes is a nutritionist, yoga and meditation teacher, wholefoods chef, Lifestyle Food Channel’s Healthy Eating Expert, blogger and author of the best-selling books Supercharged Food: Eat Your Way to Health, Supercharged Food: Eat Yourself Beautiful, Eat Clean, Green and Vegetarian, Heal your Gut, Eat Right for Your Shape and Supercharged Food for Kids.

Lee’s food philosophy is all about S.O.L.E. food: sustainable, organic, local and ethical. Her main goal is to alter the perception that cooking fresh, wholesome, nutrient-rich meals is difficult, complicated and time-consuming. From posting recipes, her passion to share her autoimmune disease story and help others has snowballed and the blog has recently taken home the overall prize at the Bupa Health Influencer Awards as well as the best blog in the Healthy Eating category. She also runs a four-week online Heal Your Gut program.