Pumpkin & sweet potato mash
Delight your taste buds with our creamy Pumpkin & Sweet Potato Mash! This comforting dish combines the natural sweetness of roasted sweet potatoes and pumpkin, perfectly seasoned with fresh thyme, salt, and pepper. Ideal for cozy family dinners or as a tasty side at your next gathering. Quick, easy, and packed with flavor!
- 01 Jun 2025
- Cook time 30 min
- Prep time 15 min
- 8 Servings
- 4 Ingredients
Pumpkin & sweet potato mash is a delicious and nutritious side dish that brings together the natural sweetness of sweet potatoes and the earthiness of pumpkin. This recipe is simple to prepare, balanced in flavor, and perfect for any occasion. Whether you're making it for a holiday meal or a weeknight dinner, it's guaranteed to be a hit.
Ingredients:
Instructions:
- Peel the sweet potatoes and cut them into large chunks.
- Peel and remove seeds from the pumpkin, then cut it into similar-sized chunks.
- Place the sweet potato and pumpkin chunks into a large pot.
- Fill the pot with enough water to cover the vegetables.
- Bring the water to a boil over high heat.
- Once boiling, reduce the heat to medium-low and let it simmer for about 15-20 minutes, or until both the sweet potatoes and pumpkin are tender when pierced with a fork.
- Carefully drain the water from the pot using a colander.
- Return the sweet potatoes and pumpkin back to the pot.
- Use a potato masher or a fork to mash the sweet potatoes and pumpkin until you reach your desired consistency.
- For a smoother texture, you can also use a handheld blender or food processor.
- Stir in the fresh thyme.
- Add salt and pepper to taste, mixing thoroughly to ensure even distribution.
- Transfer the mash to a serving bowl.
- Optionally, garnish with an extra sprinkle of fresh thyme.
- Serve hot as a delicious and healthy side dish to your favorite main course.
Tips:
- Choose fresh produce: Select sweet potatoes and pumpkins that are firm and free of blemishes for the best flavor and texture.
- Peel and chop evenly: Ensure that the sweet potatoes and pumpkin are peeled and chopped into evenly-sized pieces to allow for consistent cooking.
- Steam or boil: You can either steam or boil the vegetables until they are tender. Steaming helps retain more nutrients, while boiling might be faster.
- Mash thoroughly: Use a potato masher or fork to mash the cooked vegetables until smooth. For a creamier texture, consider using a food processor or blender.
- Season to taste: After mashing, add salt, pepper, and fresh thyme to your liking. Adjust the seasoning as needed.
- Keep warm before serving: If you're not serving the mash immediately, keep it warm by placing it in a covered dish in a low-temperature oven or warming drawer.
Pumpkin & sweet potato mash is a versatile and healthy side dish that pairs well with a variety of main courses. The combination of sweet potatoes and pumpkin provides a rich, creamy texture and a naturally sweet flavor that's complemented by fresh thyme and a touch of salt and pepper. This dish is sure to become a family favorite.
| Nutrition Facts | |
|---|---|
| Serving Size | 250 grams |
| Energy | |
| Calories 140kcal | 7% |
| Protein | |
| Protein 3.35g | 2% |
| Carbohydrates | |
| Carbohydrates 33g | 9% |
| Fiber 4.88g | 13% |
| Sugar 9g | 9% |
| Fat | |
| Fat 0.18g | 0% |
| Saturated 0.08g | 0% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 1400ug | 155% |
| Choline 24mg | 5% |
| Vitamin B1 0.16mg | 13% |
| Vitamin B2 0.21mg | 16% |
| Vitamin B3 1.42mg | 9% |
| Vitamin B6 0.33mg | 20% |
| Vitamin B9 33ug | 8% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 14mg | 15% |
| Vitamin E 1.60mg | 11% |
| Vitamin K 3.57ug | 3% |
| Minerals | |
| Calcium, Ca 80mg | 6% |
| Copper, Cu 0.34mg | 38% |
| Iron, Fe 1.72mg | 16% |
| Magnesium, Mg 45mg | 11% |
| Phosphorus, P 110mg | 9% |
| Potassium, K 850mg | 25% |
| Selenium, Se 1.11ug | 2% |
| Sodium, Na 70mg | 5% |
| Zinc, Zn 0.76mg | 7% |
| Water | |
| Water 210g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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