Mashed Sweet Potatoes with Cumin

Gluten Free
Dairy Free
Health score
24%
Mashed Sweet Potatoes with Cumin
45 min.
10
277kcal

Suggestions

Ingredients

  • 0.5 cup butter cubed
  • teaspoon ground cinnamon 
  • teaspoon ground cumin 
  • 0.5 teaspoon ground pepper red
  • tablespoon juice of lemon 
  • tablespoons maple syrup 
  • 0.5 cup pecans toasted chopped
  • medium size purple onions coarsely chopped
  • teaspoon salt 
  • 3.5 pounds sweet potatoes cubed peeled

Equipment

  • oven
  • baking pan

Directions

  1. Combine first 3 ingredients in a lightly greased 11- x 7-inch or shallow 2-quart baking dish; sprinkle with salt and red pepper.
  2. Bake, covered, at 375 for 40 to 45 minutes or until potato is tender.
  3. Remove from oven.
  4. Add syrup and next 3 ingredients; mash, leaving a few lumps.
  5. Sprinkle with pecans.
  6. NOTE: To make ahead, cover and chill after baking.
  7. Remove from refrigerator; let stand 30 minutes.
  8. Bake at 375 for 30 minutes or until thoroughly heated.

Nutrition Facts

Calories277kcal
Protein4.78%
Fat41.85%
Carbs53.37%

Properties

Glycemic Index
17.35
Glycemic Load
17.24
Inflammation Score
-10
Nutrition Score
14.049130483814%

Flavonoids

Cyanidin
0.59mg
Delphinidin
0.4mg
Catechin
0.39mg
Epigallocatechin
0.31mg
Epicatechin
0.04mg
Epigallocatechin 3-gallate
0.13mg
Eriodictyol
0.07mg
Hesperetin
0.22mg
Naringenin
0.02mg
Apigenin
0.02mg
Luteolin
0.04mg
Isorhamnetin
1.1mg
Kaempferol
0.16mg
Myricetin
0.05mg
Quercetin
4.49mg

Nutrients percent of daily need

Calories:277.29kcal
13.86%
Fat:13.23g
20.35%
Saturated Fat:2.28g
14.24%
Carbohydrates:37.96g
12.65%
Net Carbohydrates:32.14g
11.69%
Sugar:10.24g
11.38%
Cholesterol:0mg
0%
Sodium:428.54mg
18.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.4g
6.79%
Vitamin A:22977.21IU
459.54%
Manganese:0.82mg
40.98%
Fiber:5.82g
23.28%
Vitamin B6:0.38mg
18.75%
Potassium:611.29mg
17.47%
Copper:0.32mg
15.85%
Vitamin B5:1.36mg
13.56%
Magnesium:50.76mg
12.69%
Vitamin B1:0.18mg
11.71%
Phosphorus:100.24mg
10.02%
Vitamin B2:0.17mg
9.81%
Vitamin C:6.2mg
7.52%
Iron:1.32mg
7.32%
Calcium:68.52mg
6.85%
Vitamin E:0.89mg
5.92%
Folate:23.39µg
5.85%
Zinc:0.81mg
5.37%
Vitamin B3:1mg
5.01%
Vitamin K:3.29µg
3.13%
Selenium:1.3µg
1.85%
Source:My Recipes