Sweet Potato Mash with Mint

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
25%
Sweet Potato Mash with Mint
55 min.
6
326kcal

Suggestions


Indulge in the delightful flavors of our Sweet Potato Mash with Mint, a vibrant and nutritious side dish that is sure to impress at your next gathering. This recipe is not only vegetarian and vegan, but it is also gluten-free and dairy-free, making it a perfect choice for a variety of dietary preferences. With its creamy texture and refreshing minty notes, this dish elevates the humble sweet potato to new heights.

Imagine the aroma of roasted sweet potatoes filling your kitchen as they caramelize to perfection at 425°F. The natural sweetness of the boniato sweet potatoes pairs beautifully with the fragrant mint and cilantro, creating a harmonious blend of flavors that will tantalize your taste buds. Each serving is a wholesome delight, packed with essential nutrients and a caloric breakdown that keeps you feeling satisfied without the guilt.

Whether you're serving it alongside a hearty main course or enjoying it as a standalone dish, this Sweet Potato Mash is versatile enough to complement any meal. With just a few simple ingredients and easy-to-follow steps, you can create a dish that not only looks stunning on the plate but also brings a burst of flavor to your dining experience. Treat yourself and your loved ones to this deliciously unique side dish that celebrates the goodness of sweet potatoes and fresh herbs!

Ingredients

  • pounds sweet potatoes light yellow peeled cut into 2 inch chunks canned (boniato if you can get them)
  • 0.3 cup olive oil extra virgin 
  • 0.5 cup water ()
  • 0.3 cup onion minced
  • 0.5 small garlic clove minced
  • 0.3 cup mint leaves packed chopped ( 30-40 leaves)
  • tablespoons cilantro leaves packed minced
  • servings salt 
  • servings sugar 
  • 0.3 teaspoon vanilla extract 

Equipment

  • bowl
  • roasting pan
  • potato masher
  • wooden spoon

Directions

  1. Roast the sweet potatoes: Rub olive oil all over the sweet potato pieces, sprinkle lightly with salt, and put them in a roasting pan, cook at 425°F for 40 minutes, until cooked through and lightly browned and a fork easily pierces through the pieces.
  2. Place cooked sweet potato pieces in a large bowl, add olive oil, mash with a potato masher until completely mashed. Slowly add water, stirring with a wooden spoon until the sweet potatoes reach desired consistency.
  3. Stir in the onions, garlic, mint, and cilantro. Stir in vanilla extract.
  4. Add more salt, and maybe a little sugar if you want, to taste.

Nutrition Facts

Calories326kcal
Protein4.49%
Fat24.89%
Carbs70.62%

Properties

Glycemic Index
36.18
Glycemic Load
31.06
Inflammation Score
-10
Nutrition Score
15.479565205781%

Flavonoids

Eriodictyol
0.58mg
Hesperetin
0.19mg
Apigenin
0.13mg
Luteolin
0.29mg
Isorhamnetin
0.33mg
Kaempferol
0.07mg
Myricetin
0.07mg
Quercetin
1.45mg

Nutrients percent of daily need

Calories:325.67kcal
16.28%
Fat:9.18g
14.12%
Saturated Fat:1.29g
8.07%
Carbohydrates:58.59g
19.53%
Net Carbohydrates:51.52g
18.73%
Sugar:21.76g
24.18%
Cholesterol:0mg
0%
Sodium:320.78mg
13.95%
Alcohol:0.06g
100%
Alcohol %:0.03%
100%
Protein:3.72g
7.45%
Vitamin A:32264.38IU
645.29%
Manganese:0.62mg
31.09%
Fiber:7.08g
28.3%
Vitamin B6:0.49mg
24.39%
Potassium:787.02mg
22.49%
Vitamin B5:1.83mg
18.31%
Copper:0.36mg
17.83%
Magnesium:59.19mg
14.8%
Vitamin E:1.89mg
12.6%
Vitamin B1:0.18mg
12.14%
Phosphorus:110.35mg
11.04%
Vitamin K:9.94µg
9.47%
Vitamin B2:0.15mg
8.71%
Iron:1.56mg
8.65%
Vitamin C:6.65mg
8.06%
Calcium:75.61mg
7.56%
Folate:28.44µg
7.11%
Vitamin B3:1.31mg
6.53%
Zinc:0.72mg
4.8%
Selenium:1.5µg
2.15%