Gluten-free potato and carrot mash with fried egg

Gluten-free potato and carrot mash with fried egg: creamy mash made from potatoes and carrots, with butter, fresh parsley and golden fried eggs.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 15 min
• Total time: 30 min
• Calories: 380 kcal per serving
• Protein: 15 g
• Fat: 14 g
• Carbs: 45 g

Ingredients

• 2 organic eggs
• 300g carrots
• 400g potatoes
• 1 tbsp butter
• 1 pinch of salt
• ½ bunch of fresh parsley

Method

You’ll need: frying pan · saucepan · chopping board · knife · sieve · potato masher

1. Peel the potatoes and carrots and cut them into small pieces of roughly equal size. Cook in lightly salted water until both are soft enough to fall apart.
2. Drain off the cooking water and let the potatoes and carrots steam dry briefly. Add the butter and salt.
3. Mash everything with a potato masher into a fine, fluffy mash. Wash and chop the parsley.
4. Heat a little butter in a non-stick frying pan. Add the eggs and fry them over a medium heat until the egg whites have set.
5. Taste the mash again if needed. You can fold some of the parsley straight in.
6. Arrange the potato and carrot mash on plates, place the fried eggs on top and sprinkle with the rest of the parsley.

Good to know

A meal like this is pleasantly simple and pure comfort. Soft, warm and familiar – with a fresh note at the end.

Swaps

Butter → ghee (lower in lactose, more heat-stable) Potatoes → cauliflower (less starch, more fibre per calorie) Fried egg → poached egg (needs no extra fat) Salt → lemon juice + herbs (less sodium, fresher flavour)

Allergens

The dish contains egg, and milk from the butter. It's usually great for children; in pregnancy, the fried eggs should be served fully cooked.

Frequently asked questions

Which nutrients are in carrots?

Carrots are best known for beta-carotene, the precursor of vitamin A. They also contain fibre and smaller amounts of potassium and vitamin K.

What do potatoes provide besides carbohydrates?

Potatoes contain not only starch but also potassium, vitamin C and a little vitamin B6. The more gently they're cooked, the better the heat-sensitive vitamins are preserved.

Which nutrients are in eggs?

Eggs contain protein and provide choline, selenium, iodine and several B vitamins, among others. The yolk also contains smaller amounts of fat-soluble vitamins.

Is parsley more than just a garnish?

Yes, parsley provides vitamin K, some vitamin C and plant compounds. The amounts in the dish are fairly small, but it still adds more than colour.

Who should adapt this mash?

The ingredients are cooked until soft and are mild in flavour. If you have an intolerance to egg or milk, adapt the dish accordingly.