Mashed Sweet Potatoes with Ginger, Cardamom, and Honey

Vegetarian
Gluten Free
Health score
9%
Mashed Sweet Potatoes with Ginger, Cardamom, and Honey
35 min.
4
374kcal

Suggestions


Indulge in the delightful flavors of Mashed Sweet Potatoes with Ginger, Cardamom, and Honey—a side dish that elevates any meal with its unique blend of spices and natural sweetness. This vegetarian and gluten-free recipe is not only a feast for the taste buds but also a vibrant addition to your dining table, perfect for family gatherings or cozy weeknight dinners.

The star of this dish, sweet potatoes, are known for their rich, creamy texture and health benefits, packed with vitamins and antioxidants. When combined with the warm notes of ground cardamom and the zesty kick of ginger, each bite becomes a comforting experience that warms the soul. A touch of honey adds a natural sweetness that perfectly balances the earthy flavors, making this dish a true crowd-pleaser.

Ready in just 35 minutes, this recipe is as simple as it is delicious. The steaming process ensures that the potatoes retain their nutrients while achieving that perfect fork-tender consistency. Whether served alongside roasted meats or as a standalone vegetarian delight, these mashed sweet potatoes are sure to impress. Treat yourself and your loved ones to this wholesome dish that celebrates the beauty of seasonal ingredients and the joy of home-cooked meals.

Ingredients

  • servings pepper black freshly ground
  • teaspoon ground cardamom 
  • tablespoons honey 
  • teaspoon kosher salt as needed plus more
  • ounces baking potatoes 
  • pounds sweet potatoes and into 
  • tablespoons butter unsalted ()

Equipment

  • bowl
  • sauce pan
  • pot
  • potato masher
  • steamer basket

Directions

  1. Fill a large pot with 1 inch of water and bring it to a boil over high heat. Set a steamer basket inside and reduce the heat to low so the water is simmering.Peel and cut the sweet and russet potatoes into large dice.
  2. Place them in the steamer, cover with a tightfitting lid, and steam until fork-tender, about 20 minutes. Meanwhile, place the remaining measured ingredients in a small saucepan over low heat, season with pepper, and stir until the butter and honey have melted.
  3. Remove from the heat and set aside.When the potatoes are ready, transfer them to a large bowl, drizzle with the butter mixture, and mash with a potato masher to the desired consistency. Taste and season with salt and pepper as needed.

Nutrition Facts

Calories374kcal
Protein5.2%
Fat27.09%
Carbs67.71%

Properties

Glycemic Index
58.01
Glycemic Load
35.11
Inflammation Score
-10
Nutrition Score
17.5460869035%

Flavonoids

Apigenin
0.02mg
Luteolin
0.05mg
Kaempferol
0.02mg
Myricetin
0.07mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:373.94kcal
18.7%
Fat:11.55g
17.77%
Saturated Fat:7.25g
45.32%
Carbohydrates:64.94g
21.65%
Net Carbohydrates:57.22g
20.81%
Sugar:18.46g
20.51%
Cholesterol:30.1mg
10.03%
Sodium:711.01mg
30.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.99g
9.98%
Vitamin A:32526.55IU
650.53%
Manganese:0.84mg
41.87%
Vitamin B6:0.67mg
33.7%
Fiber:7.73g
30.91%
Potassium:1016.6mg
29.05%
Copper:0.41mg
20.53%
Vitamin B5:2.01mg
20.09%
Magnesium:71.56mg
17.89%
Vitamin B1:0.23mg
15.01%
Phosphorus:142.61mg
14.26%
Iron:2mg
11.12%
Vitamin C:8.83mg
10.71%
Vitamin B2:0.17mg
9.82%
Vitamin B3:1.88mg
9.38%
Folate:33.53µg
8.38%
Calcium:82.12mg
8.21%
Vitamin E:0.92mg
6.14%
Zinc:0.92mg
6.14%
Vitamin K:6.25µg
5.95%
Selenium:1.82µg
2.6%
Vitamin D:0.21µg
1.4%
Source:Chow