Home CFB Borden Root Vegetable Smash with Coriander

Root Vegetable Smash with Coriander

Photo: Heart and Stroke Foundation (www.heartandstroke.ca)

This recipe is a great way to get in your vegetables at a cost effective price.  Root vegetables can be purchased in bulk and tend to last long.  Make a large batch and you can have some for the week.



Step 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. Drain vegetables. Transfer them to medium bowl and coarsely mash. Cover mashed vegetables to keep warm.

Step 2

While vegetables cook, in small skillet, heat canola oil over medium-high heat. Add coriander and chiles and stir-fry until coriander seeds are reddish brown and chiles are blackened, about 1 minute. Turn off heat. Using slotted spoon, transfer chiles and coriander to mortar. Reserve spiced oil. Grind chilies and coriander with pestle, scraping spice blend into center with spatula until it has consistency of finely ground black pepper.

Step 3

Once vegetables are mashed, add reserved spiced oil into vegetables along with ground spice blend and cilantro. Stir well to combine and serve warm.

Nutritional information

Per serving (1⁄2 cup / 125 mL)

Calories 100
Protein 2 g
Sodium 90 mg
Potassium 185 mg
Total fat 4 g
Cholesterol 0 mg
Carbohydrates 15 g
Fibre 4 g
Sugars 3 g
Added sugars 0 g