skip-to-main-content
Donate
Why give?

Root vegetable smash with coriander

The dish is flavoured with a delicious spice blend that is pleasantly hot
Recipe and photo provided by CanolaInfo.org
Mashed sweet potato, turnip, parsnip topped with coriander seeds and fresh cilantro
8 servings / 30 min 

Prep 10 min / Cook 20 min 

Ingredients 
  • 2 medium (1/2 lb/250 g) russet or Yukon Gold potatoes, peeled and cut into large pieces 
  • 1 large (1/2 lb/250 g) sweet potato, peeled and cut into large pieces 
  • 1 large (1/2 lb/250 g) parsnip, peeled and cut into large pieces 
  • 1 large (1/2 lb/250 g) turnip, peeled and cut into large pieces 
  • 2 tbsp (25 mL) canola oil
  • 2 tbsp (25 mL) coriander seeds 
  • 4 dried red chiles (like chile de arbol), stems discarded 
  • 1/4 cup (50 mL) finely chopped fresh cilantro 
     
Directions 
  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. 
  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. 
  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 info per serving:  1/2 cup (125 mL) 
  • Calories 100
  • Protein 2 g
  • Total Fat 4 g
    Saturated Fat 0 g
    Cholesterol 0 mg
  • Carbohydrates  15 g
    Fibre 4 g
    Sugars 3 g
    Added Sugar 0 g
  • Sodium 90 mg
  • Potassium 185 mg