Mashed Sweet Potatoes
Pretty up your plate with mashed purple sweet potatoes! This delicious vegan recipe is a new way to serve up mashed sweet potatoes, with an incredible flavor that dances on the palate. Plus, this recipe for purple sweet potato couldn’t be any easier, whether for a weeknight or holiday spread!
Servings: 6 Servings
Calories: 104kcal
Equipment
Ingredients
- 4 cups purple sweet potato cubed + water for boiling
- 1/3 cup unsweetened oat milk
- 2 tablespoons maple syrup
- 3 teaspoons fresh ginger minced (using a citrus zester works well)
- 1 1/2 teaspoons ground cinnamon
- 1/2-1 teaspoon of cardamom
- 1 teaspoon salt to taste
Instructions
- Add sweet potatoes to a pot and cover with water. Bring to a boil and simmer for 15-20 minutes until potatoes are fork-tender.
- Drain potatoes and add to a mixing bowl. (Alternatively, you can use the pot). Add oat milk, maple syrup, ground ginger, cinnamon, salt, and cardamom.
- Mash with potato masher and stir until well combined.
- Serve with a drizzle of maple syrup or vegan butter on top with fresh herbs.
Notes
Nutrition For Mental Health
Purple sweet potatoes are packed with antioxidants, potassium, copper, manganese, as well as vitamins A, C, B5, B6, and niacin. A study found that dietary intake of vitamin C is associated with a lower risk of depressive symptoms. Storage Tips
Vegan mashed sweet potatoes can be kept in the fridge for up to 5 days. If you made enough for a crowd and can’t polish them off before then, seal them up and stow them in your freezer, where you’ll have up to 6 months to use them up. You could even separate them into portions for easy meal prep!
Purple sweet potatoes are packed with antioxidants, potassium, copper, manganese, as well as vitamins A, C, B5, B6, and niacin. A study found that dietary intake of vitamin C is associated with a lower risk of depressive symptoms. Storage Tips
Vegan mashed sweet potatoes can be kept in the fridge for up to 5 days. If you made enough for a crowd and can’t polish them off before then, seal them up and stow them in your freezer, where you’ll have up to 6 months to use them up. You could even separate them into portions for easy meal prep!
Nutrition
Calories: 104kcal | Carbohydrates: 24g | Protein: 2g | Fat: 0.2g | Saturated Fat: 0.02g | Polyunsaturated Fat: 0.01g | Monounsaturated Fat: 0.01g | Sodium: 443mg | Potassium: 329mg | Fiber: 3g | Sugar: 9g | Vitamin A: 12608IU | Vitamin C: 2mg | Calcium: 59mg | Iron: 1mg
