Swede and Carrot Mash
Swede and Carrot Mash is a comforting, vibrant side dish made by boiling and mashing together swede (rutabaga) and carrots, often with butter, salt, and pepper. It's a staple in British and Northern European home cooking, offering a naturally sweet and earthy flavor profile. The dish is a classic way to enjoy root vegetables, especially during the colder months.
🍽️ Nutrition at a glance
This dish is primarily a source of complex carbohydrates and dietary fiber, with minimal fat and protein unless added during preparation. It's rich in key nutrients like Vitamin A (from carrots), Vitamin C, and potassium, and a typical serving without added fats contains roughly 80-100 calories.
Nutrition breakdown
| Calories | 110 kcal |
| Protein | 2.5 g |
| Carbs | 22 g |
| Fat | 2.5 g |
| Fiber | 5 g |
| Sugar | 8 g |
| Sodium | 40 mg |
| Vitamin A | 550 µg RAE |
| Vitamin C | 35 mg |
| Vitamin K | 15 µg |
| Folate | 40 µg |
| Potassium | 450 mg |
| Manganese | 0.5 mg |
| Magnesium | 25 mg |
| Iron | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a humble, traditional 'comfort food' that gained particular popularity in the UK, often served alongside roasts. Nutritionally, it's unique for providing a high concentration of beta-carotene (which converts to Vitamin A) and antioxidants from two distinct root vegetables in one simple, digestible form.
