Indulge in this healthy vegan sweet potato mash, an ideal side dish for any meal. Crafted from basic ingredients, its creamy texture is a harmonious blend of sweet and savory flavors.
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Why You'll Love This Recipe
- It's healthy! This is the best way to eat this type of mash, it's wholesome made with whole foods with no added fats, and yet it's still a crowd pleaser.
- Even with no frills, this healthier vegan mashed sweet potatoes is guaranteed to be a winner at any dinner table or holiday meal. Imagine the pop of orange color with other foods on your thanksgiving dinner table, and not to mention the savory flavor with a hint of sweetness.
- It's adaptable, I list some variations in the next section, to help you make it your version.
- Dietary friendly, suitable for vegan, vegetarian, WFPB, and it's low fat.
Ingredients and Variations
Notes on some of the ingredients, the full list of ingredients and their measurements can be found in the recipe card below.
Orange sweet potatoes should be firm with no blemishes. This is where the sweetness in this mash comes from. I tend to work with 1 medium sweet potato per person as a rough guide. They'll need to be peeled and washed before steaming, which helps retain their natural flavor and nutrients.
Dairy-free milk of your choice, I chose organic unsweetened almond milk, when combined with the mashed sweet potatoes it helps to make them creamier.
Cayenne pepper, or black pepper, or paprika will add some kick, use as much of this as you like. I prefer cayenne or paprika as the color blends in with the orange mash.
Salt will enhance the natural flavors of the sweet potatoes, I love using celtic salt (affiliate link).
Scallions (green onions) will be thinly sliced and mixed trhough the mash and also sprinkled on top. Scallions add such a lovely savory umami flavor.
If you are not concerned with keeping this recipe low fat, then feel free to add some vegan butter which can be added during the mashing phase. Or try some olive oil. Start with a couple of tablespoons and then adjusting from there.
Fresh herbs such as rosemary, thyme, sage, or even fresh parsley can be chopped and blended through. Again start with a couple of tablespoons and adjusting from there.
Fresh garlic cloves or garlic powder.
Lime juice or lemon juice, just a spoonful, can add brightness and freshnss to the flavor.
Nutritional yeast is a great addition for some cheesy flavoring.
How To Make Vegan Sweet Potato Mash
Once the sweet potatoes have been peeled and washed, cut them into even cubes and place them into a steamer basket (affiliate link). Then place the steamer basket in a pot filled with about an inch of water.
Make sure the water doesn't touch the bottom of the steamer basket. Cover the pot with a lid and bring the water to a boil over medium-high heat.
Once boiling, reduce the heat to medium and let the sweet potatoes steam for about 15-25 minutes, depending on the size of the pieces. They should be fork-tender when done.
Pierce the sweet potatoes with a fork to check if they're tender. If they're still firm, continue steaming for a few more minutes.
Place the tender sweet potato cubes into a large bowl, and add the dairy free milk, cayenne pepper or paprika, and salt to them.
Use a potato masher (affiliate link) (or potato ricer) to evenly mash the sweet potatoes until creamy. This method will result in a chunkier mash, which is my preference.
If you would like it smoother, use a food processor or immersion blender to blend it together.
Add the sliced scallons and gently mix them through with a fork so they retain their shape.
Enjoy warm out of a serving bowl topped with a sprinkle of scallion on top or your preferred herbs.
When steaming always make sure there is enough water in the pot. If you don't have a steamer basket, use the boiling method instead, and drain well.
Store any leftovers in an airtight container in the fridge for up to 5 days.
This recipe is a good choice to have as one of many side dishes on special occasions.
Another great idea for serving this sweet potato mash is using it as a base for curries, I love it with my peanut butter curry, which you can see in the picture below.
More Sweet Potato Recipes
Try these zucchini and sweet potato fritters, they are easy and delicious.
I love a bowl of sweet potato pumpkin soup, it's a comforting bowl of goodness.
For a treat, try my gluten free sweet potato brownies, they are truly the best!
Did you make this? I'd love to know! Leave me a comment below with a ★★★★★ rating or tag @plantbasedfolk on social media.
Healthy Vegan Sweet Potato Mash
- 2½ lb Sweet potato washed and peeled
- ⅓ cup Dairy free milk
- 1 handful Scallions finely sliced (green onions)
- ½ teaspoon Salt or to taste
- ¼ teaspoon Paprika powder or to taste
- Cut sweet potatoes into even cubes. Place the cubes in a steamer basket over a pot with 1 inch of water (ensuring water doesn't touch the basket). Cover and bring to boil, then reduce to medium heat. Steam for 15-25 mins until fork-tender.2½ lb Sweet potato
- Place tender sweet potato cubes in a bowl. Add dairy-free milk, paprika, and salt. Mash with potato masher for chunky texture or blend using a food processor for smoother consistency. Mix in sliced scallions gently using a fork.Enjoy warm, topped with scallions or preferred herbs, see options in the variations section in the above article.⅓ cup Dairy free milk, 1 handful Scallions, ½ teaspoon Salt, ¼ teaspoon Paprika powder
N.B., nutrition info is an estimate based on an online nutrition calculator. This will vary based on the specific ingredients you use.
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