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Parsnip and potato mash, vegan recipe

Parsnip and potato mash, vegan recipe

  • Recipes
  • Ingredients
  • Vegetable
  • Root vegetables
  • Potato
  • Potato side dishes
  • Mashed potato

Healthy, tasty, vegan and filling. This mash is creamy with soy milk and vegetable stock - there's no dairy!

Somerset, England, UK

2 people made this

IngredientsServes: 2

  • 2 peeled and sliced parsnips
  • 3 peeled and sliced potatoes
  • 1/4 onion, chopped
  • 75ml vegetable stock
  • 1 pinch salt
  • 1 splash soy milk

MethodPrep:5min ›Cook:15min ›Ready in:20min

  1. Boil parsnips and potatoes until soft, about 15 minutes.
  2. Make up 75ml of vegetable stock. I find it easier to add salt to this as it disperses through the mash better.
  3. Drain parsnips and potatoes and add chopped onion.
  4. Mash the hell out of it! Add stock and dash of milk and continue mashing until creamy and mash like.


Obviously this can be made non-vegan by adding milk or butter to it. Personally, I have always preferred cooking with soy milk and find it a lot creamier.

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Parsnip and potato mash, vegan recipe - Recipes

Shepherd’s Pie is a British staple made from mashed creamy potatoes and parsnips and a hearty vegetable stew. Adding parsnips to mashed potatoes adds a slightly sweet and nutty flavor. This recipe starts with a savory mushroom gravy paired with an assortment of colorful vegetables. It can also be made and baked in individual oven-safe bowls for ease of serving.

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If you are cooking along with us, I recommend you cook your potatoes and parsnips before the show.

Kitchen Tools
  • Large Saucepan
  • Nonstick Skillet
  • 9- by 13-inch Baking Dish
  • Spatula/Wood Spoons
  • Medium/Small Bowls
  • Potato Masher, Mixer, or Immersion Blender
  • Chef knife
  • Cutting Board
Mashed Potatoes and Parsnips
  • 1 ½ lbs. Yukon gold potatoes, peeled and chopped
  • 1 ½ lbs. parsnips, peeled and cut into chunks (If you cannot find parsnips, simply use all Yukon gold potatoes.)
  • ¾ cup unsweetened plant-based milk
  • ¼ cup nutritional yeast flakes
  • 2 teaspoons chopped fresh chives
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • ½ teaspoon paprika (smoked or regular)
Vegetable Filling
  • 1 cup low-sodium vegetable broth or water
  • 1 tablespoon tomato paste
  • 2 teaspoons vegan Worcestershire sauce
  • 2 tablespoons whole wheat flour (you can also use 2 tablespoons oat flour or 1 tablespoon cornstarch)
  • 2 teaspoons Italian seasoning
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 2 medium onions, sliced
  • 4 medium portobello mushroom caps, sliced (or 8 ounces of any variety of mushrooms you prefer)
  • 2 carrots, peeled and diced
  • 2 celery stalks, sliced
  • 4 garlic cloves, minced
  • ½ cup dry red wine
  • 1 cup corn, fresh or frozen
  • 1 cup peas, fresh or frozen
  1. Preheat the oven to 375°F.
  2. Mashed Potatoes and Parsnips: Place the potatoes and parsnips into a large saucepan and add enough cold water to cover. Bring to a boil and reduce heat to medium, cooking until fork tender, about 15 minutes. Drain the potatoes and add the milk, nutritional yeast, chives, salt, and pepper. Mash with a potato masher until smooth. You can also use a hand-held mixer or immersion blender to puree the potatoes for a smoother and creamier consistency. If you prefer a thinner consistency, add more milk. (If the parsnips have a woody core, simply remove it.)
  3. Vegetable Filling: In a small bowl, whisk together the vegetable broth, tomato paste, Worcestershire sauce, whole wheat flour, Italian seasoning, salt, and pepper. Set aside.
  4. In a nonstick skillet over medium heat, sauté the onions, mushrooms, carrots, celery, and garlic in the 1/2 cup of red wine for about 8 minutes. Add the corn, peas, and broth mixture. Cook over medium heat until thickened, about 5 minutes.
  5. Transfer the vegetable mixture to a 9- by 13-inch baking dish. Spoon the mashed potatoes and parsnips evenly over the vegetables. Sprinkle paprika over the top. Bake for 15 minutes or until the potatoes are evenly browned. Serve warm.

Hint: For a meatier filling, you can also add 2-3 cups of hydrated Butler Soy Curls to the vegetable filling.

Parsnip Puree Recipe Ingredients

Here’s what you’ll need to make this parsnip puree recipe:

  • Parsnips! If you’ve never cooked with parsnips before, you’re in for a treat. They have a nutty, complex flavor that makes this puree really unique.
  • Cauliflower – Many parsnip puree recipes call for cream or butter, but blended cauliflower supplies the same creamy, luscious texture. It’s so much healthier, too!
  • Roasted garlic – It elevates the nutty flavor of the parsnips.
  • Lemon juice – For brightness.
  • Fresh rosemary – It adds earthy, cozy fall flavor.
  • Olive oil – It adds enough richness to make this decidedly healthy dish taste the right amount of unhealthy. Yum!

Just add salt and pepper to make all the flavors pop!

Find the complete recipe with measurements below.

Parsnip and potato gnocchi with gochujang and hazelnuts

Gochujang is a Korean red pepper paste that, once tasted, is never forgotten. It can be found in the world food aisle of larger supermarkets, most Asian food stores and online. The sauce needs no cooking, and can be adjusted to suit your own preferences.

Prep 10 min
Cook 1 hr 10 min
Serves 2

1 large floury potato, peeled and chopped into large pieces (250g net weight)
2 medium parsnips, peeled and chopped into large pieces (150g net weight)
½ tsp salt
60g ‘00’ flour
2 tsp gochujang paste
2 tbsp white miso
1½ tbsp toasted sesame oil
1 tbsp fresh lemon juice
1 tbsp rapeseed oil
100g young spinach
50g toasted hazelnuts, chopped

Put the potato and parsnips in a medium saucepan, cover with cold water and bring to a boil. Turn down to a simmer and cook until tender – around 10 minutes – then drain and leave to steam dry for 15 minutes. Tip back into the pan, add the salt and mash until very smooth.

Add the flour to the mash and, using your hands, gently mix it in to form a dough. Tip out on to a clean work surface and divide in two (keep the saucepan to one side). Roll each piece into a sausage around 35cm long x 2cm thick, then cut each sausage into 12 even pieces.

Line a plate with a clean cloth and have a slotted spoon ready. Rinse out the saucepan and fill with fresh water. Bring to a rolling boil, drop in the gnocchi and cook for one to two minutes, until they float to the top. Lift out with the slotted spoon and drain on the lined plate.

In a small bowl, mix the gochujang, miso, sesame oil and lemon juice.

In a medium frying pan, heat the oil, swirling the pan gently so it coats the base. Once hot, add the gnocchi and fry for a couple of minutes, until golden brown underneath. Flip over the gnocchi and cook for another couple of minutes, to brown the other side.

Add the spinach to the pan and stir gently (so as not to break up the gnocchi) until it wilts. Add a couple of tablespoons of the sauce, stir until the gnocchi and spinach are coated, then divide between two plates. Sprinkle with the hazelnuts and serve with extra sauce on the side, if you like.

Homemade Mashed Turnips and Parsnips Recipe

What You Will Need (Full Printable Recipe Available Below)

  • 1 medium turnip (appx 1 cup, chopped)
  • 2 medium parsnips(appx 1 cup chopped)
  • salt & pepper to taste
  • chives / dried spring onion

Getting Personal

Along with eating clean and trying to keep my family eating healthy I also see a nutritionist. To make a long story short he runs a full blood panel and can see where my body is lacking things or has an abundance etc. Then we take this info and use food as a sort of medicine to address any issues. For example, my thyroid is a mess, my glutamine is extremely low, and my hormones are a mess. To keep it simple, my current diet now includes more cashews and less almonds. More pork, and less chicken.

Clean Eating Basic

Continuing on, and rewinding at the same time – I mention that this is a clean eating recipe because I am all about eating healthy and clean eating. If you are new to a clean eating way of life then you need to check out Everything You Need to Know about a Clean Eating Diet . You can also see how I lost 50 lbs and am keeping it off by following a clean eating diet here: How I Lost 50 Lbs Clean Eating . I tend to try different things and mix different flavors to keep meals healthy and tasty.

What else can I add to vegan stovies?

Stovies are traditionally all about leftovers, so throw in anything you have lying around. You could also add other ingredients like celery, turnip, parsnip, or even mushrooms.

If you want to add a meatier texture to your vegan stovies, try including meat substitutes such as plant-based sausages, mince, seitan, or leftover vegan pancetta.

Note: If you're completely replacing the red lentils with a meat substitute, you won't need as much liquid during cooking. I'd suggest starting with half the amount of stock and going from there.

Potato Parsnip Purée

A variation on Mash Potatoes the addition of parsnips, another root vegetable, gives this potato recipe a delicate sweet flavor of Fall | Autumn. The parsnips don’t over powering the creamy Yukon potato, yet build on the body, texture and enhance the potatoes starch with a wonderful complexity. Using multiple types of root vegetables increases the flavor and nutrients of this Potato Parsnip Purée over just a basic mashed potato recipe. This is a wonderful way to introduce your family | friends | guests to parsnips, as there are some sad stigmas with this vegetable, usually attributed with it not being prepared correctly. The key is to cut the potatoes and parsnips about the same size, so it takes the same length of time for them to cook properly. Overcooked parsnips can get funky.

I find the best way to cook just a parsnip, to preserve it’s unique flavor is to vacuum seal it with the milk, salt and butter in a plastic bag and cook them sous vide. Set the water bath to 185°F | 85°C and cook them for 50 – 60 minutes. A touch of nutmeg or Ceylon cinnamon will compliment the delicate flavor of this root vegetable. One of the reasons this cooking technique works incredible well on parsnips is that the water, boiling or cooking the parsnips, leaches out a lot of the flavor of the starchy vegetable, leaving it going down the drain when strained after cooking. The bland vegetable is further reduced of it’s flavors from this cooking technique. While not everyone has a Immersion Circulator and a vacuum sealer at home, I adapted this recipe to a more traditional cooking technique.

Try serving this side dish with Grand Cru Braised Lamb Shank, Beer Brined Free Range Chicken or Wit Braised Chicken recipes. This Potato Parsnip Purée could also be substituted for the mashed potato topping found on a lamb shepherd’s Pie with Ale or a Cottage Pie recipe.

This Potato Parsnip Purée recipe is also very different than my Roasted Garlic IPA Mash Potato recipe, which could be used instead.


  • Total Time 22 minutes
  • Preparation Time 10 minutes
  • Cooking Time 12 minutes
  • 2 potatoes (peeled), cubed
  • 2 parsnips (peeled and cored), cubed
  • 2 tbsp cream (or milk)
  • black pepper (to taste), ground
  • 1 tbsp chives, chopped
  • 1 tsp butter
  1. Cook the potatoes and parsnips in a pan for 10-12 minutes or until tender
  2. Drain and return to the same pan
  3. Mash with the cream/milk, pepper, chives and butter until smooth

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Vegan cottage pie topped with potato & parsnip mash

This will certainly hit the spot and satisfy on a cold day. Using a mushroom stock really enriches the ‘gravy’ and gives it the umami kick. Make sure you really caramelize the diced carrots and parsnips – you’ll reap the benefits with flavour.

  • 1 tbsp olive oil
  • 1 onion (finely chopped)
  • 2 garlic cloves (finely chopped)
  • 3 carrots (diced)
  • 1 parsnip (peeled and diced)
  • 200 g dried Puy lentils (rinsed)
  • 1 bay leaf (optional)
  • a few rosemary stalks (leaves finely chopped (optional))
  • a pinch of freshly grated nutmeg
  • a pinch of ground cinnamon
  • 1 tbsp tomato puree/paste
  • 150 ml glass of vegan red wine
  • a splash of tamari
  • 500 ml mushroom or vegetable stock
  • sea salt and freshly ground black pepper
  • steamed greens (to serve)

For the topping:

  • 900 g potatoes (peeled and quartered)
  • 3 parsnips (peeled and roughly chopped)
  • 2 tbsp olive oil spread (margarine or dairy-free spread of your choice,)
  • plus extra for topping
  • 200 ml unsweetened dairy-free milk of your choice
  1. Heat the oil in a large, heavy-based pan. Add the onion, season with salt and pepper and cook on a low to medium heat, stirring occasionally, for 2–3 minutes until softened. Add the garlic and cook for a minute more, being careful not to burn the garlic. Now add the carrots and parsnip, add a drizzle more oil if needed, turn the heat up a little and cook for 6–8 minutes until just starting to turn golden, stirring so they don’t burn. Add the lentils, turning so they soak up all the juices.
  2. Add the bay, the rosemary, if using, and the nutmeg and cinnamon and stir well, then stir in the tomato purée/paste and wine, raise the heat and let it bubble for a couple of minutes. Add the tamari and stock, give it a final stir, then put the lid on and let it simmer away for about 30 minutes, or until the lentils are softened and a lot of the liquid has been absorbed. If it starts to dry out too much, top up with a little hot water from the kettle but be aware that the more you add, the more you are diluting the flavour.
  3. Preheat the oven to 200°C/400°F/Gas 6.
  4. While the lentils are cooking, make the topping. Put the potatoes and parsnips in a pan of salted water and bring to the boil. Turn the heat down and simmer for 15–20 minutes until the potatoes are fork tender. Drain well, then return to pan. Add the olive oil spread or margarine and mash well until there are no lumps, then pour in the almond milk and mash again until creamy.
  5. Ladle the lentil mixture and all the sauce into an ovenproof dish, then spoon the mash over and even out with a fork. Dot with margarine and bake for 25 minutes, until bubbling and piping hot. Serve alone or with some delicious greens.

Recipe taken from Virtually Vegan by Heather Whinney, published by Nourish Books.

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