Parsnips bring a naturally sweet, slightly nutty flavor to this creamy vegan mash that sets it apart from a standard potato side dish. Paired with a rich wild mushroom gravy seasoned with sage and soy sauce, this is comfort food at its most wholesome — dairy-free, plant-based, and deeply satisfying. Whether you are serving it as a holiday side or a cozy weeknight addition, this dish is guaranteed to win over even the most devoted mashed potato purist.
Wild-grown mushrooms contain a healthy dose of vitamin D, while traditional store-bought mushrooms are generally grown indoors and contain little to no vitamin D, unless the manufacturer exposes them to UV light. Look for mushrooms that say “UV-treated” or “rich in vitamin D” (1).
Active time: 20 minutes | Total time: 40 minutes
Vegan Mashed Parsnips & Potatoes With Gravy
Ingredients
- 4 tbsp olive oil, divided
- 8 oz. (113g) wild or wild-cultivated mushrooms, finely chopped
- 1 shallot, minced
- 1 tsp salt, divided
- 2 tbsp all-purpose flour
- 1 1/4 cups (275g) low-sodium vegetable broth
- 1 tsp dried sage
- 2 tsp low-sodium soy sauce
- 1/4 tsp black pepper
- 1 lb (454g) small parsnips, peeled and cut into 1 inch cubes
- 1 large (10 oz./283g) russet potato, peeled and cut into 1 inch cubes
- 1/2 cup (122g) unsweetened plain oat milk, warmed
- 1 tbsp nutritional yeast
Directions
Heat 2 tbsp olive oil in a large sauté pan over medium-high heat. Add the mushrooms, shallot, and 1/2 tsp salt and cook, stirring occasionally, until beginning to brown, about 5 minutes. Reduce the heat to medium-low.
In a medium bowl, whisk together the flour, vegetable broth, and sage until smooth. Add the mixture to the mushrooms and cook, stirring constantly, until thickened and bubbly, about 2 minutes. Stir in the soy sauce and black pepper. Cover and keep warm over low heat.
Meanwhile, place the parsnips and potato in a large pot and cover with cold water. Bring to a boil over high heat and cook until tender, 20–25 minutes.
Drain the vegetables and pass them through a potato ricer or sieve back into the pot, or mash with a potato masher until smooth. Stir in the warmed oat milk, remaining 2 tbsp olive oil, nutritional yeast, and remaining 1/2 tsp salt until well combined. Serve topped with the mushroom gravy.
Serves: 6 | Serving Size: 1/2 cup/122g mashed parsnip and 1/4 cup/59ml gravy
Nutrition (per serving): Calories: 223; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 696mg; Carbohydrate: 30g; Dietary Fiber: 6g; Sugar: 6g; Protein: 4g
Nutrition Bonus: Calcium: 7%; Iron: 8%; Potassium: 763mg; Vitamin C: 47%
Originally published: December 2020; Updated July 2026
The post Vegan Mashed Parsnips & Potatoes With Gravy appeared first on MyFitnessPal Blog.
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