Mashed Sweet Potato
Creamy, vibrant mashed sweet potatoes made without any added salt. Flavored with a hint of garlic, a touch of olive oil, and fresh lemon juice for a bright, healthy, and delicious side dish.
For 4 servings
Prepare the sweet potatoes.
Wash, peel, and chop the sweet potatoes into uniform 1-inch cubes. This helps them cook evenly.
Boil the sweet potatoes until tender.
- Place the sweet potato cubes in a large pot and cover with cold water.
- Bring the water to a boil over high heat.
- Reduce heat to medium and simmer for 15-20 minutes, or until the potatoes are fork-tender.
- Drain the potatoes well in a colander.
TIPAvoid over-boiling the potatoes, as they can become waterlogged and result in a runny mash.Mash and season the potatoes.
- Return the drained potatoes to the warm pot.
- Mash them with a potato masher or fork until you reach your desired consistency.
- Add the olive oil, garlic powder, black pepper, and lemon juice.
- Stir everything together until well combined.
TIPFor an extra smooth and creamy texture, use a hand mixer on low speed.Garnish and serve immediately.
Transfer the mashed sweet potatoes to a serving bowl. Garnish with freshly chopped chives and serve warm.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a deeper, caramelized flavor, roast the sweet potatoes instead of boiling them. Pierce them with a fork, and bake at 400°F (200°C) for 45-60 minutes until soft.
- 2Ensure the potatoes are well-drained to prevent a watery mash.
- 3Mash the potatoes while they are still hot for the smoothest result.
- 4Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Adapt it for your goals.
Healthy
For a richer mash with added protein, use 1 tablespoon of plain Greek yogurt instead of olive oil.
veganVegan
This recipe is naturally vegan. For a creamier texture, mix in 2 tablespoons of unsweetened almond milk during the mashing step.
kid friendlyKid friendly
Add a pinch of cinnamon or nutmeg for a warm, sweet spice that kids love. You can also blend the mash until it's completely smooth.
Why this is on our healthy list.
Rich in Vitamin A
Sweet potatoes are an excellent source of beta-carotene, which the body converts into Vitamin A, essential for vision, immune function, and skin health.
Good Source of Fiber
The fiber in sweet potatoes aids in digestion, promotes a healthy gut, and can help with blood sugar control.
Naturally Low in Sodium
This recipe is prepared without added salt, making it a heart-healthy choice that helps manage blood pressure.
Frequently asked questions
Yes, this version is very healthy. Sweet potatoes are packed with Vitamin A, fiber, and antioxidants. This recipe is made without added salt and uses heart-healthy olive oil, making it a nutritious side dish.