September 27, 2021/Recipes

Recipe: Rutabaga, Carrot and Sweet Potato Mash

A colorful alternative to your traditional mashed potatoes

recipe mashed rutabaga sweet potatoes carrots

This recipe is proof that what you mash doesn’t always have to be your average potato. This version of mash developed by our wellness experts — featuring sweet potatoes, rutabagas (aka swedes) and carrots — is a welcome accompaniment to just about any spread you’re serving.


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1 1/2 cups rutabaga, peeled, diced
1 1/2 cups carrots, peeled, diced
1 1/2 cups sweet potatoes, peeled, diced
32 ounces water (or vegetable broth for additional flavor)
1/4 teaspoon salt
1/4 teaspoon black pepper


  1. In a large saucepan combine rutabaga with water (or vegetable broth) and simmer until tender, about 30 minutes. Add carrots and continue simmering until carrots are almost tender, about 5 minutes. Add sweet potatoes and simmer until all vegetables are tender, about another 10 minutes.
  2. Drain the vegetables into a bowl while reserving the liquid. Place liquid back in saucepan and reduce to 1/2 cup. Turn off heat and add vegetables from bowl back to the saucepan along with salt and pepper. With a potato masher, mash vegetables with reduced liquid until it forms a coarse consistency. If mash needs to be heated more, just heat in saucepan until desired temperature. Remove and serve.

Nutrition information (per serving)

Makes 6 servings

Calories: 50
Sodium: 210 mg
Sugar: 5 g
Cholesterol: 0 mg
Saturated fat: 0 g
Fiber: 2 g
Protein: 1 g
Carbohydrate: 11 g


Recipe created by Wellness Institute Executive Chef Jim Perko, CEC, AAC.

Learn more about our editorial process.

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