Irish Colcannon

Colcannon is a traditional and hearty Irish vegetable dish with potatoes, kale, peas and cabbage. Here is our version substituting parsnips for most of the potatoes. Make your St. Patrick’s Day (or any occasion) delicious with this creamy, festive dish!


Serving size

3/4 cup


6 servings

Prep time: 20min
Cook time: 40min
Total: 1hr 0min


3 medium (288g) parsnips, sliced

½ medium (85g) russet potato, quartered

3 tablespoons olive oil, divided

1 cup green cabbage, shredded

1 cup kale, chopped

1 medium onion, diced

2 cloves garlic, minced

1 ½ cups (240g) green peas, frozen

Black pepper, freshly ground to taste

Sea salt (optional)


Special Equipment:

Potato masher or hand blender

Nutrition Info

Makes: 6 servings  Serving size: 3/4 cup




7 g

Saturated Fat

1 g

Trans Fat

0 g


0 mg


21 g


6 g


5 g


4 g


40 mg


77 mg


94 mg


382 mg


  1. Place sliced parsnips and potato in a large pot of water and bring to a boil. Cook over high heat until tender, about 15 minutes.
  2. Remove the cooked vegetables with a sieve. Reserve remaining cooking liquid in the pot.
  3. In a shallow bowl, mash the vegetables with 2 tablespoons of the olive oil and 1/3 cup of the cooking liquid. Add as much additional cooking liquid as needed to remove lumps. You can also use a hand blender.
  4. Reserve mashed parsnip mixture on a plate covered with foil.
  5. Add shredded cabbage and chopped kale to the parsnip water. Cook for a few minutes until cabbage is just wilted.
  6. Drain the cabbage and kale thoroughly and return to the pot. Cover and reserve.
  7. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chopped onion and garlic and cook until softened.
  8. Add cooked onions and garlic to pot with the cabbage and greens. Add the peas.
  9. Place the parsnip and potato mash in the center of a shallow serving bowl or platter. Mix in the cooked vegetables. Season with pepper and salt if using.
  10. Serve warm as a side dish or as lunch with a green salad and crusty bread.
Recipe contributed by FamilyCook Productions

Save the stems from the cabbage to make a homemade vegetable stock with no sodium added. You can store the stems in the freezer if it takes you longer to collect other veggie scraps.