Sweet potato, coconut & chilli mash

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
47%
Sweet potato, coconut & chilli mash
52 min.
4
243kcal

Suggestions

Ingredients

  • kg sweet potatoes and into ( 4)
  • 2.5 tbsp half-fat coconut milk 
  •  chilli red halved sliced
  •  lime zest 
  • small pack of coriander roughly chopped

Equipment

  • bowl
  • oven

Directions

  1. Heat oven to 200C/180C fan/gas
  2. Prick the potatoes in several places, pop on a tray and bake for 45-50 mins until soft.
  3. Cut the potatoes in half lengthways and scoop out the flesh. Tip into a bowl and mash well. Stir through the coconut milk, chilli, lime zest and juice, coriander and some seasoning.

Nutrition Facts

Calories243kcal
Protein7.1%
Fat7.92%
Carbs84.98%

Properties

Glycemic Index
66
Glycemic Load
25.86
Inflammation Score
-10
Nutrition Score
17.92304347909%

Flavonoids

Hesperetin
7.2mg
Naringenin
0.57mg
Apigenin
0.03mg
Luteolin
0.05mg
Kaempferol
0.03mg
Myricetin
0.08mg
Quercetin
0.36mg

Nutrients percent of daily need

Calories:243.11kcal
12.16%
Fat:2.21g
3.4%
Saturated Fat:1.83g
11.42%
Carbohydrates:53.33g
17.78%
Net Carbohydrates:45.18g
16.43%
Sugar:11.33g
12.59%
Cholesterol:0mg
0%
Sodium:140.3mg
6.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.45g
8.91%
Vitamin A:35616.71IU
712.33%
Manganese:0.74mg
37.08%
Vitamin C:27.27mg
33.05%
Fiber:8.15g
32.61%
Vitamin B6:0.59mg
29.5%
Potassium:919.04mg
26.26%
Copper:0.42mg
21.25%
Vitamin B5:2.08mg
20.76%
Magnesium:70.54mg
17.63%
Vitamin B1:0.21mg
14.03%
Phosphorus:134.59mg
13.46%
Iron:2.06mg
11.44%
Vitamin B2:0.17mg
9.78%
Calcium:84.13mg
8.41%
Folate:33.05µg
8.26%
Vitamin B3:1.63mg
8.16%
Vitamin K:7.73µg
7.36%
Zinc:0.85mg
5.68%
Vitamin E:0.78mg
5.18%
Selenium:1.63µg
2.33%