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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Kbin Shahi
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Axole Manana
[email protected]Thanks for sharing this recipe!
Haruna Besiru
[email protected]I'll definitely be making this again.
Nathan Gerou
[email protected]Delicious!
Tumusiime Sarah
[email protected]I made this dish for my family and they all loved it. It's a great way to get kids to eat their vegetables.
JAGAT GAMING
[email protected]This dish was easy to make and very tasty. I especially liked the addition of the coconut milk.
CJ Warner
[email protected]I followed the recipe exactly and it turned out perfect. The mash was smooth and creamy, and the flavors were well-balanced. I would definitely recommend this recipe.
Ruhi Sadman
[email protected]This is my new favorite way to eat sweet potatoes! The carrots add a nice sweetness and the coconut milk makes it so creamy. I love that it's a healthy and delicious side dish.
Kayla Warthen
[email protected]I made this dish for a potluck and it was a huge success. Everyone raved about how creamy and flavorful it was. I'll definitely be making it again!
Caden
[email protected]This sweet potato and carrot mash was a hit at our dinner table! It was so easy to make and had a delicious, slightly sweet flavor. My kids especially loved it.