Ginger-Infused Sweet Potato & Carrot Mash with Crunchy Sunflower Seeds
Enjoy a delightful twist on the classic mash with this vibrant Ginger-Infused Sweet Potato & Carrot Mash. The combination of sweet potatoes, carrots, and a hint of tartness from Granny Smith apples creates a deliciously balanced flavor profile. Fresh ginger adds a zesty kick, while sautéed leeks, onions, and garlic lend a savory depth to the dish. This healthy, low-fat recipe is not only packed with nutrients, but it's also made extra special with the optional crunchy sunflower seeds, enhancing both texture and nutrition. Perfect as a side dish for any meal or as a wholesome snack, this recipe is sure to become a family favorite. Whether you choose buttery richness or creamy margarine, you’ll savor every bite and feel great about what you’re eating.
N/A
Servings
N/A
Calories
11
Ingredients
Ingredients
Carrots
2 (peeled and roughly chopped)
Orange Sweet Potato
1 (peeled and cut into bite-sized cubes)
Granny Smith Apple
1 (peeled, cored, and roughly chopped)
Salt Reduced Vegetable Stock
2 cups (liquid)
Reduced Fat Margarine or Butter
3 tablespoons (melted for cooking)
Leek
1 (thinly sliced)
Onion
1 (minced)
Garlic Cloves
3 (minced)
Fresh Ginger
1 tablespoon (finely grated)
Coriander Leaves
1/2 cup (finely chopped)
Sunflower Seeds
1/4 cup (optional)
Instructions
1
In a large saucepan, combine the chopped carrots, sweet potato cubes, roughly chopped apple, and salt-reduced vegetable stock. Add 2 cups of water, then bring the mixture to a boil over high heat.
2
Once boiling, reduce the heat to a simmer and cover the pan with a lid. Allow the vegetables to cook for 20-25 minutes or until tender. You should be able to easily pierce them with a fork. Once cooked, remove the pan from heat and let it sit, covered, for about 10 minutes.
3
While the vegetables are resting, heat the butter or margarine in a medium-sized non-stick pan over medium heat. Add the sliced leeks and sauté for about 3 minutes or until softened. Then, stir in the minced onion, garlic, and finely grated ginger, cooking for an additional 2-3 minutes until fragrant.
4
Combine the sautéed mixture with the sweet potato and carrot mixture in a food processor. Blend the ingredients until smooth and creamy.
5
Transfer the mash to a serving bowl, fold in the freshly chopped coriander leaves and sunflower seeds (if using), and give it a gentle stir.
6
Serve warm as a delightful and nutritious side dish for any meal.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Ginger-Infused Sweet Potato & Carrot Mash?
It is a vibrant and nutritious side dish made by blending sweet potatoes, carrots, and Granny Smith apples with aromatic ginger, leeks, and garlic.
What type of apple is used in this recipe?
This recipe specifically calls for one Granny Smith apple, peeled, cored, and roughly chopped.
How do I prepare the ginger?
You should use one tablespoon of fresh ginger that has been finely grated.
Is this mash recipe vegan?
Yes, the recipe is naturally vegetarian and can be made vegan by choosing reduced-fat margarine instead of butter.
What are the main vegetables in this dish?
The primary vegetables are orange sweet potatoes and carrots.
How long do the vegetables need to cook?
The carrots, sweet potatoes, and apples should simmer for 20-25 minutes or until they are tender enough to be easily pierced with a fork.
Should I peel the carrots and sweet potatoes?
Yes, the carrots should be peeled and roughly chopped, and the orange sweet potato should be peeled and cut into bite-sized cubes.
What liquid is used to boil the vegetables?
The recipe uses 2 cups of salt-reduced vegetable stock combined with 2 cups of water.
Are sunflower seeds a required ingredient?
No, the 1/4 cup of sunflower seeds is optional but adds a nice crunchy texture and extra nutrition.
How do I prepare the leeks for the mash?
One leek should be thinly sliced and then sautéed in butter or margarine for about 3 minutes until softened.
When do I add the garlic and onion?
The minced onion and garlic are added to the pan after the leeks have softened and are cooked for an additional 2-3 minutes until fragrant.
How do I achieve a creamy texture for the mash?
Once the vegetables are cooked and the aromatics are sautéed, combine everything in a food processor and blend until smooth and creamy.
Can I use butter instead of margarine?
Yes, you can use 3 tablespoons of either reduced-fat margarine or butter depending on your preference.
What is the purpose of letting the vegetables rest after cooking?
Letting the pan sit covered for about 10 minutes after boiling allows the vegetables to finish steaming and settle before blending.
How much coriander should I use?
The recipe calls for 1/2 cup of finely chopped fresh coriander leaves.
Is this recipe considered healthy?
Yes, it is tagged as healthy, low-fat, and nutritious, featuring a variety of vegetables and fresh aromatics.
What is the best way to serve this dish?
It should be served warm as a side dish for any meal or as a wholesome snack.
How many garlic cloves are in the recipe?
The recipe requires 3 minced garlic cloves.
What kind of sweet potato is recommended?
The recipe specifies using one orange sweet potato.
Can I make this mash without a food processor?
While the instructions suggest a food processor for a creamy texture, you could use a manual masher for a more rustic, chunky version.
How many carrots are needed?
You will need 2 carrots, peeled and roughly chopped.
Is there any salt added to the recipe?
The recipe uses salt-reduced vegetable stock to manage sodium levels while providing flavor.
What flavor does the apple add to the mash?
The Granny Smith apple adds a hint of tartness that balances the sweetness of the carrots and sweet potatoes.
When should I add the coriander?
The freshly chopped coriander should be folded into the mash at the very end after blending.
How many ingredients are in this recipe total?
There are 11 ingredients listed in total.
What is the total cooking time for the aromatics?
The leeks take about 3 minutes, and the onion, garlic, and ginger take another 2-3 minutes, totaling about 5-6 minutes of sautéing.
Is this recipe low in fat?
Yes, it is designed as a low-fat dish, particularly if using reduced-fat margarine.
Can I substitute the vegetable stock with chicken stock?
You can, but the dish will no longer be vegetarian or vegan.
Does this recipe contain nuts?
No, it contains sunflower seeds, which are seeds, but you should always check for cross-contamination if you have a nut allergy.
What makes the mash 'ginger-infused'?
The infusion comes from sautéing one tablespoon of finely grated fresh ginger with the leeks, garlic, and onions before blending them into the mash.