Vegan Mashed Sweet Potatoes (Savory)
User Reviews
5
Vegan Mashed Sweet Potatoes (Savory)
Description
Vegan Mashed Sweet Potatoes (Savory) starts with baking whole sweet potatoes until soft, then peeling and mashing them. Toasted pecans add a nutty crunch, while sautéed onions and garlic provide aromatic depth. Fresh rosemary and sage deliver herbal notes, complementing the natural sweetness of the potatoes. Vegetable broth adds moisture and richness without dairy.
The dish blends in plain vegan yogurt, which contributes creaminess and a mild tang. Black pepper is used for seasoning, and salt balances the flavors. The texture is creamy but retains a pleasant bite from the chopped pecans. This mash is served as a flavorful plant-based side dish that fits savory meals well.
The recipe allows for customization with nut-free options by substituting pumpkin seeds instead of pecans and using soy yogurt. Leftover mash keeps well refrigerated for several days or can be frozen for longer storage. This flexibility makes it practical for meal prep or vegan holiday menus.
Ingredients
- 3 pounds sweet potatoes organic, about 6 small/medium
- ½ cup pecans See Notes re: nut-free, raw
- 1 small onion sweet variety, finely chopped
- 4 cloves garlic minced
- ½ cup vegetable broth
- 2 teaspoons rosemary chopped, fresh
- scant ½ teaspoon rubbed sage
- black pepper
- ½ to ¾ cup vegan yogurt See Notes, plain, unsweetened, plus more for garnish
- ¾ teaspoon salt fine sea salt
Instructions
Bake the sweet potatoes:
- Preheat oven to 400 degrees F, and line a baking sheet with foil. Wash and dry the sweet potatoes and prick the skins several times with a fork.
- Place sweet potatoes on the baking sheet and bake for 1 hour, flipping at the halfway point. They're done when easily pierced with a knife. Let cool for about 20 minutes or until cool enough to handle. Alternatively, let cool completely, then refrigerate until ready to peel and proceed with the recipe.
Toast the pecans and saute the veggies:
- Preheat a saute pan over low heat. Toast the pecans in the pan, stirring frequently, for about 5 minutes or until fragrant. Transfer pecans to a plate to cool. Once cool, roughly chop the nuts and set aside.
- Return the saute pan to the stove and increase heat to medium. Cook the onion for about 5 minutes or until translucent, stirring occasionally. Add broth and garlic to the pan, and cook for 3 to 4 minutes. Add rosemary, sage, and black pepper, and cook until most of the broth has evaporated and the onions are softened. Remove from heat.
Assemble the mashed sweet potatoes:
- Peel the sweet potatoes, discarding the skins, and place in a large bowl. (If potatoes were made in advance and are cold, warm them in the microwave or on the stovetop.) Add about ½ cup yogurt to the bowl, and use a potato masher or fork to mash the sweet potatoes. Add the onion mixture and salt, and stir to combine. Taste and add more yogurt, salt and pepper, as desired.
- Transfer mashed sweet potatoes to a serving dish. Garnish with a swirl of plain yogurt and sprinkle with the chopped pecans. Serve warm.
Notes
- Use plain, unsweetened vegan yogurt like soy, cashew, or almond for creaminess in the mash.
- For a nut-free version, substitute pecans with toasted pumpkin seeds and use soy yogurt.
- Store leftovers in a covered container in the refrigerator for up to 4 days or freeze for longer storage.
- Let frozen mash cool to room temperature before transferring to freezer-safe containers.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 268 kcal
% Daily Value*
| Calories | 268kcal | 13% |
| Carbohydrates | 49g | 16% |
| Protein | 6g | 12% |
| Fat | 6g | 9% |
| Cholesterol | 0mg | 0% |
| Sodium | 400mg | 17% |
| Fiber | 9g | 36% |
| Vitamin A | 43595IU | 872% |
| Vitamin C | 45mg | 50% |
| Calcium | 123mg | 12% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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