FODMAP-friendly fennel and carrot mash

FODMAP-friendly fennel and carrot mash with fennel, carrots, potato, ghee and dill – mild, creamy and pleasantly aromatic for simple, light cooking.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 25 min
• Total time: 35 min
• Calories: 180 kcal per serving
• Protein: 3 g
• Fat: 10 g
• Carbs: 22 g

Ingredients

• 2 firm fennel bulbs
• 4 thick sweet carrots
• 1 large floury potato (as a binder)
• 1 tbsp ghee (or organic grass-fed butter)
• Fresh dill
• Sea salt and a hint of nutmeg

Method

You’ll need: saucepan · stick blender · chopping board · knife · sieve

1. Trim the stalks off the fennel and cut it, together with the carrots and potato, into rough chunks.
2. Put the veg in a pan with a little boiling water and salt lightly. Cook with the lid on until everything is soft and the carrot can be pierced easily.
3. Pour off almost all of the cooking water, leaving just a little in the pan. Roughly mash or finely purée the fennel, carrots and potato while still hot.
4. Stir in the ghee or grass-fed butter and season with nutmeg and fresh dill. Add a little more sea salt if needed.
5. Leave the mash to rest briefly so it comes together and turns creamy.
6. Serve warm, ideally as a mild side dish or a light veg meal.

Good to know

A mash like this is quiet but never boring. Warm, mild and soft in texture – just right when you want something uncomplicated.

Swaps

Potato → celeriac (less starch, stays creamy) Carrots → a small amount of parsnip (milder, slightly sweet) Ghee → organic grass-fed butter (similar flavour, uncomplicated) Dill → chives (fresh, mild and FODMAP-friendly in normal amounts)

Allergens

With ghee or butter, the recipe contains milk; ghee is often very low in lactose, but not dairy-free. Usually suitable for children – use nutmeg sparingly; during pregnancy the kitchen amounts of the ingredients are unremarkable.

Frequently asked questions

Is fennel suitable for a low-FODMAP diet?

Fennel is often considered a mild vegetable, and small portions are often well tolerated. On a low-FODMAP diet, individual tolerance can still vary, so portion size matters.

What's in carrots nutritionally?

Carrots mainly provide beta-carotene, the precursor of vitamin A, as well as fibre and some potassium.

Why is there potato in the mash despite it being low-carb?

The potato mainly acts as a binder here and makes the texture creamier. It mainly provides starch and potassium and, in a small amount, stays subtle in flavour.

Is dill just flavour, or nutritionally relevant too?

Dill is usually used in small amounts, so its contribution of vitamins and minerals is rather modest. But it brings characteristic aromatic plant compounds that make the dish taste fresher.

How does ghee differ from butter?

Ghee usually contains less lactose and fewer milk protein residues than butter, which is why some people get on with it better. If you have a genuine milk protein allergy, it's still best to be careful.