Parsnips give this mash a sweet, nutty taste. Combined with potatoes and a mushroom‑sage gravy, it becomes a hearty, dairy‑free side that even potato lovers enjoy.
Wild mushrooms naturally contain vitamin D. Choose mushrooms labeled "UV‑treated" or "rich in vitamin D" for the most benefit.
Prep time: 20 minutes | Total time: 40 minutes
Vegan Parsnip & Potato Mash with Mushroom Gravy
Ingredients
- 4 Tbsp olive oil, divided
- 8 oz (113 g) wild or UV‑treated mushrooms, finely chopped
- 1 shallot, minced
- 1 tsp salt, divided
- 2 Tbsp all‑purpose flour
- 1 ¼ cup low‑sodium vegetable broth
- 1 tsp dried sage
- 2 tsp low‑sodium soy sauce
- ¼ tsp black pepper
- 1 lb (454 g) small parsnips, peeled and cubed
- 1 large russet potato, peeled and cubed
- ½ cup unsweetened oat milk, warmed
- 1 Tbsp nutritional yeast
Directions
- Heat 2 Tbsp olive oil in a large skillet over medium‑high heat. Add mushrooms, shallot, and ½ tsp salt. Cook, stirring, until the mushrooms start to brown, about 5 minutes. Lower the heat to medium‑low.
- In a bowl, whisk flour, vegetable broth, and sage until smooth. Pour into the skillet. Stir constantly until the sauce thickens and bubbles, about 2 minutes. Add soy sauce and black pepper. Keep warm on low heat.
- While the gravy cooks, place parsnips and potatoes in a pot. Cover with cold water and bring to a boil. Cook until tender, 20‑25 minutes.
- Drain the vegetables. Mash them with a potato masher or press through a ricer until smooth.
- Stir warm oat milk, the remaining 2 Tbsp olive oil, nutritional yeast, and the remaining ½ tsp salt into the mash. Mix well.
- Spoon the mushroom gravy over the mash and serve.
Serves: 6 (about ½ cup mash and ¼ cup gravy per person)
Nutrition per serving: 223 calories, 10 g total fat, 30 g carbs, 4 g protein, 6 g fiber.
Calcium 7 %, Iron 8 %, Potassium 763 mg, Vitamin C 47 % of daily value.