Veggies Over Sweet Potato Mash: A Vibrant, Protein-Packed Comfort Meal
Discover a nourishing, colorful veggie and bean topping for creamy sweet potato mash—a simple, protein-rich comfort food you’ll crave.
Veggies Over Sweet Potato Mash: A Vibrant Comfort Food Recipe
If you’re seeking a nutritious comfort meal that’s simple to prepare, feast your eyes on this sweet potato-based dinner topped with sautéed vegetables and protein-packed pinto beans. Combining creamy sweet potato mash with a colorful medley of kale, sweet peppers, garlic, and hearty beans, this plant-forward recipe is both satisfying and wholesome. It’s ideal for busy nights, a vegetarian main, or a showstopping healthy side dish.
Table of Contents
- Features & Benefits
- Ingredients
- Directions
- Nutrition Information
- Cook’s Tips & Variations
- Suggested Pairings
- Vegetable Mash vs. Mashed Potatoes
- Health Benefits of Key Ingredients
- Frequently Asked Questions (FAQs)
Features & Benefits
- High in plant-based protein from pinto beans and Greek yogurt.
- Rich in fiber and vitamins thanks to sweet potatoes, kale, and peppers.
- Quick and easy: Ready in under 30 minutes.
- Customizable: Easily swap vegetables or protein sources.
- Delicious contrast of creamy mash and crisp-tender veggies.
Ingredients
This recipe comes together with readily available ingredients. For best results, choose fresh produce, quality yogurt, and unsalted butter. Here’s what you’ll need:
- 2 lb. sweet potatoes (about 4 large), peeled and cut into 1-inch chunks
- Kosher salt and freshly ground pepper
- 3 oz. Greek yogurt
- 2 tbsp unsalted butter
- 1 tbsp olive oil
- 12 oz. mini sweet peppers, sliced
- 3 cloves garlic, chopped
- 1 bunch curly kale (about 11 oz.), ribs removed, leaves chopped
- 1 can (15 oz.) pinto beans, rinsed and drained
- 1 tbsp fresh lemon juice
- 1 tbsp Worcestershire sauce
- 1/4 cup roasted sunflower seeds
Directions
Follow these simple steps to create your delicious vegetable-topped sweet potato mash:
- Prepare the sweet potato mash:
- Place sweet potato chunks in a large pot.
- Cover with cold water and bring to a boil.
- Add 2 teaspoons salt, reduce heat, and simmer for 10–12 minutes until tender.
- Drain and return potatoes to the pot. Mash with Greek yogurt and butter until smooth and creamy.
- Season with pepper to taste.
- Sauté the vegetables:
- Heat olive oil in a Dutch oven or large pot over medium.
- Add sliced sweet peppers and chopped garlic, stirring for 2–3 minutes until fragrant.
- Add chopped kale and 1/2 teaspoon salt. Sauté, tossing and stirring often, until kale is just wilted (8–10 minutes).
- Warm the beans:
- Add pinto beans, lemon juice, Worcestershire sauce, and 1/2 teaspoon black pepper to the kale mixture.
- Cook until beans are heated through (about 2 minutes).
- Serve:
- Spoon sweet potato mash onto plates or into a serving bowl.
- Top with the sautéed vegetable and bean mixture.
- Sprinkle with roasted sunflower seeds just before serving for crunch.
Quick Reference Table: Cooking Steps
| Step | Task | Time Estimate |
|---|---|---|
| 1 | Boil & mash sweet potatoes | 10–12 min |
| 2 | Sauté veggies & garlic | 8–10 min |
| 3 | Heat beans & seasonings | 2 min |
| 4 | Serve & garnish | 2 min |
Nutrition Information
This vibrant recipe isn’t just visually appealing—it’s also packed with nutrients. Here are the approximate nutrition facts per serving:
- Calories: ~482
- Fat: 16 g (5 g saturated)
- Cholesterol: 18 mg
- Sodium: 844 mg
- Carbohydrate: 71 g
- Fiber: 10 g
- Sugar: 17 g (0.5 g added)
- Protein: 17 g
Cook’s Tips & Variations
- Yogurt options: Use full-fat or low-fat Greek yogurt for different creaminess; vegan yogurt can substitute for a dairy-free version.
- Butter substitute: Olive oil or a plant-based buttery spread make this recipe vegan-friendly.
- Beans: Swap pinto beans with cannellini, black, or chickpeas for variety.
- Kale alternatives: Try spinach or Swiss chard if kale is unavailable.
- Add extra flavor: A sprinkle of smoked paprika or fresh herbs like thyme elevates the dish.
- Make ahead: Prep sweet potato mash and veggie topping separately; reheat gently and assemble before serving.
Suggested Pairings
This hearty vegetarian main is satisfying on its own, but pairs seamlessly with:
- A light green salad with lemon vinaigrette
- Grilled tofu or tempeh for extra protein
- Whole-grain bread or naan
- Roasted root veggies for added texture
Vegetable Mash vs. Mashed Potatoes
| Vegetable Mash (Sweet Potatoes) | Traditional Mashed Potatoes | |
|---|---|---|
| Main ingredients | Sweet potatoes, kale, beans, peppers | White potatoes, cream, butter |
| Nutrition | Vitamin A, fiber, plant protein | Carbs, some vitamin C, less fiber |
| Flavor | Earthy, sweet, bright, savory | Creamy, mild |
| Dietary flexibility | Easily made vegan or gluten-free | Often dairy heavy |
What others are reading
Health Benefits of Key Ingredients
- Sweet potatoes: Provide anti-inflammatory beta-carotene, vitamin C, potassium, and complex carbohydrates for lasting energy.
- Kale: Delivers vitamins A, C, K, and abundant antioxidants for immunity and vitality.
- Pinto beans: High in fiber and plant protein; promote fullness and support heart health.
- Sunflower seeds: Bring a healthy dose of vitamin E and healthy fats for skin and heart protection.
- Greek yogurt: Offers gut-friendly probiotics and extra protein.
- Garlic & lemon: Add immune-supporting phytonutrients and a bright, zesty flavor.
Frequently Asked Questions (FAQs)
Q: Can I make sweet potato mash ahead of time?
A: Yes! Prepare the mash up to 2 days in advance; store in an airtight container. Reheat gently and stir well before serving. The veggie-bean topping can also be reheated separately.
Q: What’s the best way to make this vegan?
A: Substitute plain soy or coconut yogurt for Greek yogurt and use olive oil instead of butter. The rest of the recipe is naturally vegan-friendly.
Q: Can I freeze leftovers?
A: Absolutely. Portion mash and toppings into airtight containers, freeze for up to 2 months. Defrost overnight in the refrigerator and reheat until steaming hot.
Q: How do I vary the vegetables?
A: Swap kale for spinach or chard, and mini sweet peppers for diced bell peppers, carrots, or zucchini. Add steamed broccoli or cauliflower for a heartier meal.
Q: Is this recipe gluten-free?
A: Completely gluten-free as written. Just double-check package ingredients for Worcestershire sauce—some brands contain wheat.
Q: Can I use canned sweet potato?
A: For best creamy texture, use fresh sweet potatoes, but canned can be substituted in a pinch—just drain and mash with yogurt and butter.
Expert Tips for Success
- Uniform chunks for even cooking: Cut sweet potatoes into equal 1-inch cubes. This speeds up boiling and ensures tenderness throughout.
- Don’t overmash: For best texture, mash potatoes while hot and stop when just creamy. Overmashing can make them gummy.
- Customize crunch: Sunflower seeds are optional—try toasted pumpkin seeds or chopped nuts for crunch.
- Seasoning matters: Taste as you go and adjust salt, pepper, and acid (lemon juice) for brightness.
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References
- https://www.prevention.com/food-nutrition/recipes/a45120218/veggies-sweet-potato-mash-recipe/
- https://www.loveandlemons.com/mashed-sweet-potatoes/
- https://www.healthyseasonalrecipes.com/vegetable-mash/
- https://www.darngoodveggies.com/how-to-make-sweet-potato-puree/
- https://www.prevention.com/food-nutrition/recipes/a20519544/sweet-potato-mashed/
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