Spiced Carrot and Orange Mash

Ingredients

• 1 x tbs olive oil
• 1 x tbs butter (can use more olive oil if dairy free)
• 1kg of carrots peels and cut into 8 small chunks
• 1 x cup of low sodium veggie stock
• 1 x tsp minced garlic
• ½ tsp of cumin, coriander, paprika
• 1 x can of cannellini beans drained and rinsed
• 1 x tbs tomato paste
• 1 x tbs tahini
• 1 x tbs lemon juice
• Zest and juice of one orange

*optional 1 cup of Greek yogurt to serve

Directions

• Heat a pan on the stove and add in your olive oil, butter and carrots
• Cook for 10 minutes until the carrots are starting to soften
• Add in your garlic and spices and cook for another 5 or so minutes
• Add in your stock, tomato paste and cannellini beans, before continuing to cook until the carrots are soft and easily break apart if mashed with a fork. This can take 20-30 mins with a lid on.
• Remove from the heat and add in your tahini and lemon juice as well as the juice/zest of your orange. Stir it all through.
• Now you can either mash everything with a potato masher, stick blender or food processor. This depends on the texture your bub is ready for (puree compared to fork mashed). This dish is great because you can easily change the texture to meet your little one where they are at with solids.
• To serve: spread your Greek yogurt over the base of a large serving plate before spreading your carrots over the top.

Storage Instructions

Store in an airtight container in the fridge for up to 3 days. This mash freezes brilliantly – portion it into small servings (an ice cube tray works well) and freeze for up to 3 months. Thaw in the fridge and reheat until warmed through, then cool to a safe temperature before serving.

Nutrition Notes

Carrots provide beta-carotene and fibre, while the cannellini beans and tahini add plant-based protein, iron and healthy fats. The orange and lemon add vitamin C, which helps the body absorb the plant iron – a lovely, balanced bowl for little ones.

Parent Tip

This is a brilliant make-ahead, freeze-in-portions recipe. Adjust the texture to suit your bub – from smooth puree to fork-mashed – and use it as a base under fish or slow-cooked meats, or stir through a serve of Greek yoghurt for extra creaminess.

Frequently Asked Questions

Can I make this dairy free?

Yes – use extra olive oil in place of the butter and serve without the optional Greek yoghurt, or use a coconut yoghurt instead.

From what age can babies have carrots?

Cooked, soft or mashed carrot is suitable from around 6 months. Raw carrot is firm and a choking hazard, so save it until your little one is much older and chewing confidently. Grated raw carrot can be offered from around 9 months.

What can I serve it with?

It's lovely as a base under slow-cooked shanks or grilled fish, or with canned sardines for a quick, nutritious lunch.