Syn Free Creamy Carrot And Swede Mash

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Carrot and Swede Mash. Completely Syn Free on Slimming World, full of flavour and an amazing quick family side dish in your Instant Pot.

Syn Free Creamy Carrot And Swede Mash

Carrot and swede mash is the BEST. Like many Brits I grew up on it and like many Brits the Sunday roast dinner would not be the same without it.

My son Kyle is the biggest mash addict that I have ever known. When I mention having mash he is there expecting it ALL and never wasting any.

Or if we haven’t had mash for a while, he is asking when we are next going to have some.

But when it comes to carrot and swede mash, he has to fight over the last scoop with his dad, as Dominic absolutely loves it.

When we lived in England we used to make it all the time. We used to buy the cheap stew pack from Asda.

You would get 3 tiny parsnips that were never worth peeling as they looked so skinny, along with a handful of carrots and a large swede. Making it perfect for making some creamy carrot and swede mash!

Here in Portugal Swedes (also known as rutabagas) are rather expensive and don’t carry the low-price tag that they do in the UK.

You kind of ask yourself if they are worth buying or whether you should just make ordinary mash instead!

There is a Portuguese version of Iceland over here though that has them in most of the time. But it is a 45-minute round trip, so most of the time it doesn’t seem worth the effort.

Plus, they sell a lot of English chocolate in there and I always end up leaving with too much of it!

So, we tend to save our carrot and swede mash for special occasions. Such as Mothers Day, Fathers Day, Christmas or just when we have a craving for it.

Syn Free Creamy Carrot And Swede Mash In The Instant Pot

Syn Free Creamy Carrot And Swede Mash

First, I always make my Syn Free creamy carrot and swede mash in the Instant Pot.

That is because you can just dump the ingredients in, it doesn’t take long, they taste organic when cooked and you can mash them in the Instant Pot too.

But it gets better there is another great benefit and that is that the Instant Pot Pressure Cooker has a keep warm setting.

So, you can make your swede and carrot mash and then while you’re finishing the rest of your Sunday dinner your carrot and swede mash can be kept warm.

If you have not got yourself an Instant Pot Pressure Cooker yet, then I recommend that you do as they are a genius invention, and this is the one we have here.

Kitchen Gadget Must Haves. Including the air fryer, instant pot and the rest of our top 10 kitchen gadgets.

To keep my carrot and swede mash Syn free I simply use milk along with a little quark. It gives you that AMAZING creamy texture that you would normally get by combining together butter and milk.

You can also swap quark for either Greek Yoghurt or Fromage Frais depending on what food supplies that you have in.

Syn Free Creamy Carrot And Swede Mash

Syn Free Creamy Carrot And Swede Mash In The Instant Pot

Delicious creamy carrot and swede mash in the Instant Pot. Easy to cook and the perfect Syn Free Sunday dinner side.
Prep Time2 mins
Cook Time8 mins
Total Time10 mins
Course: Side Dish
Cuisine: Instant Pot
Servings: 2
Calories: 93kcal



  • Peel and dice your carrot and swede into bite sized chunks.
  • Place the carrot and swede into the Instant Pot inner pot.
  • Add 1 cup/250ml of warm water to the pot.
  • Place the lid on the Instant Pot, set the valve to sealing and cook for 8 minutes on manual pressure.
  • Manually release pressure using QPR (quick pressure release) and drain the carrot and swede.
  • Place the drained carrot and swede back into the Instant Pot and place on the keep warm setting. Add the milk and quark and using your masher, mash until its of the consistency that you like.
  • Serve warm.


Because carrot and swede sizes can vary I weighed mine before cooking. The carrots worked out at 335g and the swede at 514g. Though these measurements are AFTER peeling. I always try to chop my carrot and swede into bite sized chunks. It then makes it easier to mash.
We used a Julienne Peeler in this recipe to make it easier to make. I recommend you check out our Instant Pot Accessories to see what accessories you need.


Calories: 93kcal | Carbohydrates: 19g | Protein: 4g | Fat: 1g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 2mg | Sodium: 141mg | Potassium: 621mg | Fiber: 5g | Sugar: 10g | Vitamin A: 30597IU | Vitamin C: 11mg | Calcium: 90mg | Iron: 1mg
Nutrition InfoPlease Note: Nutrition values are our best estimate based on the software we use at Recipe This and are meant as a guide. If you rely on them for your diet, use your preferred nutrition calculator.
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Syn Free Creamy Carrot And Swede Mash

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I’m Samantha and along with my chef husband Dominic and our three kids, we teach you how to cook smart with kitchen gadgets. You can learn more about us and how we can help you by CLICKING HERE →

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