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
379kcal

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 nutritious addition to your dining table. With a preparation time of just 35 minutes, you can easily whip up this comforting dish for family gatherings or weeknight dinners.

The star of this recipe is the sweet potato, known for its vibrant color and health benefits, including being rich in vitamins and antioxidants. Combined with the warmth of freshly grated ginger and the aromatic essence of cardamom, each bite offers a harmonious balance of flavors that will leave your guests asking for seconds. A touch of honey adds a natural sweetness that perfectly complements the earthiness of the potatoes, while a hint of black pepper provides a subtle kick.

Whether you're serving it alongside roasted meats or as a standalone vegetarian delight, these mashed sweet potatoes are sure to impress. The creamy texture, enhanced by the richness of unsalted butter, makes this dish a comforting staple that you’ll want to make time and time again. So, roll up your sleeves and get ready to create a side dish that’s not only delicious but also a celebration of wholesome ingredients!

Ingredients

  • servings pepper black freshly ground
  • 0.3 cup ginger fresh finely grated peeled (from a 6-inch piece)
  • 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

Calories379kcal
Protein5.24%
Fat26.84%
Carbs67.92%

Properties

Glycemic Index
61.76
Glycemic Load
35.25
Inflammation Score
-10
Nutrition Score
17.788695647665%

Flavonoids

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

Nutrients percent of daily need

Calories:378.74kcal
18.94%
Fat:11.6g
17.84%
Saturated Fat:7.26g
45.4%
Carbohydrates:66.01g
22%
Net Carbohydrates:58.16g
21.15%
Sugar:18.56g
20.63%
Cholesterol:30.1mg
10.03%
Sodium:711.79mg
30.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.1g
10.2%
Vitamin A:32526.55IU
650.53%
Manganese:0.85mg
42.56%
Vitamin B6:0.68mg
34.18%
Fiber:7.85g
31.39%
Potassium:1041.5mg
29.76%
Copper:0.42mg
21.21%
Vitamin B5:2.02mg
20.21%
Magnesium:74.14mg
18.54%
Vitamin B1:0.23mg
15.11%
Phosphorus:144.65mg
14.46%
Iron:2.04mg
11.32%
Vitamin C:9.13mg
11.07%
Vitamin B2:0.17mg
9.94%
Vitamin B3:1.92mg
9.6%
Folate:34.19µg
8.55%
Calcium:83.08mg
8.31%
Zinc:0.94mg
6.27%
Vitamin E:0.94mg
6.25%
Vitamin K:6.25µg
5.95%
Selenium:1.86µg
2.66%
Vitamin D:0.21µg
1.4%
Source:Chow