Mashed Sweet Potato Bowl

Updated: Nov 15


Nothing pairs better than sweet potatoes and beans, right?

When days call for an extra filling meal packed with carbs and protein, this mashed sweet potato buddha bowl ticks all the boxes. It’s healthy, delicious, and full of flavor. The beans are cooked in plenty of spices and herbs, while the mashed sweet potatoes are smooth, sweet, and with notes of cinnamon and orange zest. My favorite way to make mashed sweet potatoes! Do you want even more veggies and flavor, try this cherry and beet salsa for your buddha bowls!

The hummus sauce and the avocado add the perfect tangy and creamy touch to this healthy mashed sweet potatoes! Bringing all the flavors together for a delicious and filling meal.

This recipe came from an attempt to deconstruct a loaded sweet potato recipe into a mashed sweet potato bowl. It’s even easier for meal prep!



Details:


Yield: 4 servings

Prep time: 10 min

Cooking time: 45 min

Total time: 55 min


Ingredients:


Mashed sweet potatoes:


4 sweet potatoes

⅓ cup almond milk

½ tsp salt

1 tsp orange zest

½ tsp ground ginger

½ tsp ground cinnamon


Cannellini beans:


1 can cannellini beans (15 oz)

1 cup fresh parsley leaves (tightly packed)

1 tsp paprika

1 tsp cumin

1 tsp onion powder

½ tsp salt

A splash of soy sauce

A drizzle of olive oil

Optional: 5 tbsp of coconut milk or tomato sauce


Sauce:


5 tbsp hummus (any flavor)

lime juice (2 limes)


Garnish: parsley leaves, avocado, and chili flakes


Instructions:


  1. Preheat the oven at 425F.

  2. Prick the sweet potatoes with a fork, place them on a baking dish or sheet, and put them in the oven. Bake for 45 - 55 minutes.

  3. While the sweet potatoes are cooking, heat a pan. Once it’s hot, add a drizzle of olive oil.

  4. To the pan, add the cannellini beans, parsley leaves, paprika, cumin, onion powder, salt, and soy sauce. Cook for 5 minutes. For a creamier version, add coconut milk or tomato sauce.

  5. Once the sweet potatoes are cooked, take them out of the oven and let them cool for a few minutes.

  6. Remove the skin and put the sweet potatoes in a large bowl. Mash them with a fork or a hand blender.

  7. To the mashed sweet potatoes, add almond milk, salt, orange zest, ground ginger, and ground cinnamon. Combine well.

  8. In a small bowl, add the hummus and lime juice. Whisk to combine.

  9. Serve the mashed sweet potatoes in a bowl, with the beans, avocado, and a drizzle of the hummus sauce. That’s it! Your delicious and nutritious bowl is ready.

Notes:


  • Store in airtight containers for a week.

  • You can use any type of beans for this recipe.

  • I personally love the sweeter and slightly caramelized flavor of sweet potatoes when they're baked, but you can also boil them.

  • Add chili flakes while cooking the beans for a spicier version.

  • Don’t skip the orange zest! I love the flavor it brings to mashed sweet potatoes.

Approximate cost:


$8.50. This takes into account the measurements listed in the ingredients section and for the main ingredients only. It does not include seasoning.


Nutrition:


*Sweet potatoes are mainly composed of carbs and fiber and relatively low in protein. They're an excellent source of beta carotene, vitamin C, and potassium. Sweet potatoes are also likely healthier than regular potatoes, they have a lower GI, more fiber, and large amounts of beta carotene. Also, they may have a variety of benefits, including improved blood sugar regulation and reduced oxidative damage.


*Parsley contains several nutrients, such as vitamins A, K, and C. It’s also a good source of the minerals calcium, iron, magnesium, and potassium.

Parsley has antibacterial properties and may help support bone health, boost your immune system, and enhance liver health.


* Cannellini beans White beans provide a good source of protein, an excellent source of fiber, and several essential nutrients. Regularly eating white beans may promote a healthy body weight, boost muscle mass, and support digestive health.



Did you try this sweet potato mash recipe? Let me know in the comments below and/or tag your creation on Instagram #everyhealthybite

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