SWEET POTATO & CARROT MASH
The zesty flavour of fresh ginger brings out the best in this simple, super-healthy, wonderfully low-fat, sweet potato and carrot mash. This is my adaptation of a recipe I found originally on one of my International Masters 'Good for You' recipe cards, which focus on health and nutrition. I use my Recipe #135453 when making this as I know that it is low in salt! I often add sunflower seeds to recipes such as this one and have included them here as an optional ingredient. They provide added nutrition and I just love the textural variation provided by that little bit of crunch! Walnuts would also work well. And yes, I know butter is not exactly healthy, but I do prefer to use it in cooking, so when I've made this recipe, I must confess that I've used butter. If you love sweet potatoes, you may also like my Recipe #124938, also very healthy but quite different from this recipe.
Provided by bluemoon downunder
Categories Yam/Sweet Potato
Time 45m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Put the carrot, sweet potato, apple and stock in a saucepan over a high heat; add 2 cups of water and bring to the boil; reduce the heat and simmer for 20-25 minutes, or until the vegetables are tender when pierced with a fork and the liquid has reduced; cover with a lid and set aside for 10 minutes.
- Heat the margarine (or butter) in a medium-sized non-stick pan over a medium heat and pan-fry the leek for about 3 minutes or until it softens, then add the onion, garlic and ginger, stirring to make sure that the ginger is mixed through the other ingredients, cook for 2-3 minutes; remove the pan from the heat and transfer the contents of the pan together with the carrot and sweet potato mixture into a food processor and process together until smooth.
- Transfer to a serving bowl, stir through the coriander leaves (and sunflower seeds if including) and serve.
Nutrition Facts : Calories 125.8, Fat 4.5, SaturatedFat 0.7, Sodium 149.7, Carbohydrate 21.3, Fiber 3.6, Sugar 8.4, Protein 1.7
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Amila Magsi
[email protected]I'm not a fan of sweet potatoes, but I thought I'd give this recipe a try. I'm glad I did! It was actually really good.
Daniel Baker
[email protected]This dish was a disappointment. The flavors just didn't come together for me.
Traditional Village
[email protected]This dish is a bit too sweet for my taste. I think I'll try it again with less maple syrup.
Khan Zara
[email protected]I'm not sure what I did wrong, but my mash turned out lumpy. Maybe I didn't cook the vegetables long enough?
gacha life Lily
[email protected]This dish is so comforting and cozy. It's perfect for a cold winter night.
Love Burbridge
[email protected]I love that this dish is made with all healthy ingredients. It's a great way to get a serving of vegetables without sacrificing flavor.
Mourizon Rapando
[email protected]This dish is perfect for meal prep. I make a big batch on the weekend and then eat it throughout the week.
Laxmi Rana
[email protected]I'm always looking for new ways to get my kids to eat vegetables, and this dish is a winner. They love the sweet and creamy flavor.
Niel Neethling
[email protected]This dish is so versatile. I've served it as a side dish, a main course, and even a breakfast hash.
Zeeshan Swati
[email protected]I'm not a big fan of carrots, but I really enjoyed this dish. The sweet potatoes and spices masked the carrot flavor perfectly.
Bts Firnooo
[email protected]This is my new favorite way to cook sweet potatoes. It's so much better than the traditional mashed sweet potatoes.
Le Joe
[email protected]I made this dish for Thanksgiving and it was a huge success. Everyone loved it!
Doje Ali
[email protected]The addition of maple syrup and spices really takes this dish to the next level. It's so flavorful and delicious.
Sane Vai
[email protected]I love how easy this recipe is to make. I always have sweet potatoes and carrots on hand, so it's a great last-minute side dish.
Josh Mounsey
[email protected]This sweet potato carrot mash was a hit with my family! The flavors were perfectly balanced and the texture was creamy and smooth.