Maple Sweet Potato Puree with Caramelized Onions

Vegetarian
Gluten Free
Health score
8%
Maple Sweet Potato Puree with Caramelized Onions
55 min.
8
272kcal

Suggestions

Ingredients

  • teaspoon pepper black freshly ground plus more for seasoning
  • tablespoons butter 
  • teaspoons kosher salt plus more for seasoning
  • 0.3 cup grade b maple syrup 
  • 0.3 cup olive oil extra-virgin divided
  • large sweet potatoes peeled chopped
  • large vidalia sweet thinly sliced
  • servings water hot

Equipment

  • food processor
  • frying pan
  • sauce pan
  • oven
  • mixing bowl

Directions

  1. Watch how to make this recipe.
  2. Preheat oven to 375 degrees F.
  3. Place sweet potatoes, 1/4 cup of the maple syrup, 2 tablespoons of the olive oil, 2 teaspoons salt and 1 teaspoon pepper in a large mixing bowl. Toss to evenly coat and place on sheet tray. Roast in the preheated oven for 35 to 40 minutes or until sweet potatoes are soft. Be sure to check on them after 15 minutes and stir, if needed.
  4. Meanwhile, in a medium saucepan over medium-high heat, melt butter and add remaining 2 tablespoons of olive oil.
  5. Add the sliced onion, 2 tablespoons of maple syrup and season with salt and pepper, to taste.
  6. Saute until deep golden brown, about 2 minutes.
  7. Remove from the heat and set aside.
  8. Add water, 1 tablespoon at a time, if the pan becomes dry.
  9. Transfer sweet potato mixture to a food processor, (may need to be done in batches) and add about a tablespoon of hot water. Pulse until just blended and then add half the caramelized onions. Pulse just a few times until desired consistency, adding more hot water for a smoother puree. Fold in remaining caramelized onions, reserving some for garnish.
  10. Serve in a warm dish and garnish with the reserved caramelized onions. YUMMY!!!

Nutrition Facts

Calories272kcal
Protein4.42%
Fat31.59%
Carbs63.99%

Properties

Glycemic Index
22.06
Glycemic Load
19.39
Inflammation Score
-10
Nutrition Score
14.476521719085%

Flavonoids

Epigallocatechin 3-gallate
0.03mg
Apigenin
0.02mg
Luteolin
0.05mg
Kaempferol
0.49mg
Myricetin
0.52mg
Quercetin
6.02mg

Nutrients percent of daily need

Calories:272kcal
13.6%
Fat:9.71g
14.95%
Saturated Fat:2.76g
17.28%
Carbohydrates:44.27g
14.76%
Net Carbohydrates:38.73g
14.09%
Sugar:15.22g
16.91%
Cholesterol:7.53mg
2.51%
Sodium:713.6mg
31.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.06g
6.11%
Vitamin A:24207.15IU
484.14%
Manganese:0.73mg
36.74%
Fiber:5.54g
22.14%
Vitamin B6:0.41mg
20.5%
Potassium:649.13mg
18.55%
Copper:0.32mg
16.07%
Vitamin B2:0.24mg
14.2%
Vitamin B5:1.41mg
14.08%
Magnesium:51.22mg
12.8%
Vitamin B1:0.16mg
10.44%
Vitamin E:1.51mg
10.04%
Phosphorus:92.31mg
9.23%
Calcium:79.72mg
7.97%
Vitamin K:7.9µg
7.53%
Vitamin C:6.07mg
7.35%
Folate:28.36µg
7.09%
Iron:1.22mg
6.8%
Vitamin B3:1.01mg
5.07%
Zinc:0.67mg
4.44%
Selenium:1.28µg
1.82%