Healthy Mashed Sweet Potato
Course: Dinner, Lunch, Sides
Cuisine: Vegan, Vegetarian
Diet: Gluten Free, Egg Free, Dairy Free, Vegan, Vegetarian
Time: Max 30 min
Calories: 450 - 650 kcal
Type: meal plan recipes
Diet: dairy-free, egg-free, gluten-free, vegan
Prep Time: 5 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 25 minutes minutes
Servings: 2 (4 as a side)
Calories: 503kcal
Print Recipe
Add to CollectionGo to Collections
For two as a side:
- 2 large sweet potato
- 5-6 tbsp olive oil
- 1 chili pepper
- 2 cloves garlic
- 1 thumb ginger, fresh
Optional:
- ½ lime (juiced)
- 1 handful cilantro/coriander, fresh
Get Recipe Ingredients
Peel and chop the sweet potatoes, add to boiling and slightly salted water in a large pan. I usually go for cubes about 3cm x 3cm and they need no more than 15-20 minutes to cook.
While they're cooking add the olive oil to a small frying pan on a low heat. Peel the garlic and chop the cloves in half. Peel the ginger and chop into rough pieces (they don't need to be tiny, you're going to remove them again soon).
Make a long incision down the chilli pepper, and add that, the ginger and the garlic to the oil. Let it slowly infuse by frying gently while the potatoes are cooking. If you like your food a bit spicier, make four incisions down the chilli instead (one on each side).*
When the potatoes are soft (poke them with a knife to check) drain them, then put them back in the pan (not on the heat).
Use a spoon to remove the ginger, garlic and chilli from the oil, then pour the oil into the potatoes – mash it all together!
Serve with a little lime juice sprinkled over the top and some coriander (well, if you like coriander, that is!).
Optional:
*if you want it REALLY spicy, then chop the ginger, garlic and chilli pepper into tiny pieces before they go into the oil. When the potatoes are ready, simply throw the oil and all the tiny pieces into the potatoes, and mash it all together. This version is MUCH stronger in flavour.
Calories: 503kcal | Carbohydrates: 31g | Protein: 2g | Fat: 42g | Saturated Fat: 5g | Sodium: 76mg | Potassium: 532mg | Fiber: 4g | Sugar: 6g | Vitamin A: 18685IU | Vitamin C: 44.1mg | Calcium: 56mg | Iron: 1.6mg