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Mix and match vegetable mash
  • 6 cups (1kg) of mixed vegetables e.g. diced carrots, parsnip, sweet potato, pumpkin, and/or potato
  • cloves garlic, crushed
  • 1/2 teaspoon herbs, chopped e.g. thyme, rosemary, parsley, oregano
  • 1 tablespoon butter
  1. Put the vegetables and garlic in a large pot of water, bring to the boil, cook for 12 mins then drain, return vegetables to pot.
  2. Add butter and herbs, mix and mash, then serve immediately.


  • Suggested combinations: Carrot, parsnip and thyme, Pumpkin, potato and oregano, Sweet potato and rosemary
  • Butter may be substituted for reduced fat milk and reduced fat yoghurt or olive oil

Storage Suggestions

Can be kept in refrigerator for up to 7 days. May be frozen for up to 3 months.

Equipment List

  • Chopping board
  • Large knife
  • Large saucepan with lid
  • Wooden spoon and/or potato masher

Nutrition Information

224g Quantity per serving Quantity per 100g
Energy 434kJ 194kJ
Protein 6g 2.7g
Fat, total 4.4g 2.0g
— Saturated 2.6g 1.2g
Carbohydrate 5.8g 2.6g
— Sugars 5.7g 2.5g
Fibre 8.3g 3.7g
Sodium 100mg 45mg