Healthy Holiday Recipe: Sweet Potato & Bean Mash 

The holidays are a great time to unwind and enjoy laughs with family and friends. If you’re looking to eat well and manage your health during the festive period, we have a few recipes that will help you do exactly that.

Sweet Potato & Bean Mash

Who doesn’t love sweet potatoes? Not only are they delicious and versatile, but thanks to their orange tint, sweet potatoes are high in beta-carotene. Beta-carotene is a carotenoid that converts into vitamin A, and it has been found to improve eye and skin health, as well as strengthen your immune system.

So, how can you enjoy sweet potato? Well, why not try out this interesting twist on your old-time favorite mash? Try this delicious mash infused with sweet potato and beans.

We love this dish. Taken from the “Cooking from the Heart: DASH Edition Cookbook” courtesy of Pharma Dynamics, this recipe is not only delicious, but it’s also incredibly healthy. 

Ingredients

• 2 tsp olive oil
• 1 onion
• 1 large sweet potato
• 100ml of water
• 1 × 410g of butter beans
• 1 tsp mustard, parsley, lemon juice, and pepper to taste

Preparation

1. Heat 2 tsp olive oil in a saucepan and fry 1 onion, chopped, until soft.
2. Add 1 large, sweet potato to the skin, diced, with 100 ml water.
3. Bring to a boil.
4. Simmer with a lid for 20 minutes, or until soft enough to mash.
5. Drain 1 × 410 g tin of butter beans, but keep the liquid.
6. Add beans to the sweet potato mixture and cook together for 2-3 minutes.
7. Mash the mixture with about 30 ml of the retained liquid.
8. Season with 1 tsp mustard, parsley, lemon juice, and pepper to taste. Serve a small portion of mash with a lean protein of your choice.

TIPS.

Serves 6.