Sweet potato, garlic and quinoa mash
Savor the creamy blend of sweet potato, garlic, and quinoa in this delightful mash. Perfectly balanced with a hint of chicken gravy, this nutritious dish is ideal for a comforting meal. Easy to prepare with just four simple ingredients!
- 01 May 2024
- Cook time 25 min
- Prep time 10 min
- 4 Servings
- 4 Ingredients
Sweet potato, garlic, and quinoa mash is a delicious and nutritious dish that's perfect for any meal. Combining the earthy sweetness of sweet potatoes with the rich flavor of garlic and the nutty taste of quinoa, this dish is both satisfying and healthy. Whether you're looking for a hearty side or a light main course, this versatile mash will fit the bill.
Ingredients:
Instructions:
- Peel the sweet potatoes and cut them into large chunks.
2. Cook the Sweet Potatoes:
- Place the sweet potato chunks in a large pot.
- Add enough water to cover them completely.
- Bring the water to a boil over medium-high heat.
- Once boiling, reduce the heat to medium and let the sweet potatoes simmer until they are fork-tender (about 15-20 minutes).
- While the sweet potatoes are cooking, rinse the quinoa thoroughly under cold water using a fine mesh sieve.
- In a separate medium-sized pot, combine the rinsed quinoa with 2 cups of water.
- Bring the mixture to a boil over medium-high heat.
- Once boiling, reduce the heat to low, cover, and let it simmer for about 15 minutes, or until the water is absorbed and the quinoa is tender.
- Remove the pot from heat and let the quinoa sit, covered, for about 5 minutes. Then, fluff it with a fork.
- While the sweet potatoes and quinoa are cooking, peel and finely mince the garlic cloves.
- In a small skillet, heat a tablespoon of olive oil over medium heat.
- Add the minced garlic and sauté it until golden brown and fragrant (about 1-2 minutes). Be careful not to burn it.
- Drain the cooked sweet potatoes and return them to the pot.
- Use a potato masher or a fork to mash the sweet potatoes until smooth.
- Add the cooked quinoa and sautéed garlic to the mashed sweet potatoes.
- Pour in the chicken gravy.
- Stir everything together until well combined and smooth.
- Taste the mash and season with salt and pepper to your preference.
- Serve the Sweet Potato, Garlic, and Quinoa Mash warm as a delicious side dish or a hearty main course.
Tips:
- Use Fresh Ingredients: Always opt for fresh and organic sweet potatoes and garlic for the best flavor and nutritional value.
- Properly Cook Quinoa: To ensure a fluffy and non-bitter quinoa, rinse it thoroughly before cooking to remove the natural coating called saponin.
- Adjust Garlic to Taste: If you're a garlic lover, feel free to add more cloves. However, start with the suggested amount and adjust as you go.
- Consistency Matters: Mash the sweet potatoes and quinoa to your desired consistency. For a smoother texture, you can use a food processor.
- Enhance the Flavor: Season your mash with salt, pepper, and even a squeeze of lemon juice to brighten up the flavors.
- Heat the Gravy Separately: Serve the chicken gravy hot, pouring it over the mash just before serving to keep the dish warm and flavorful.
There you have it—a delightful sweet potato, garlic, and quinoa mash that's sure to please any palate. Not only is this dish packed with essential nutrients and flavors, but it's also easy to prepare. Enjoy it as a comforting side or a wholesome main dish. Happy cooking!
| Nutrition Facts | |
|---|---|
| Serving Size | 360 grams |
| Energy | |
| Calories 310kcal | 12% |
| Protein | |
| Protein 7g | 5% |
| Carbohydrates | |
| Carbohydrates 63g | 19% |
| Fiber 9g | 24% |
| Sugar 11g | 11% |
| Fat | |
| Fat 2.54g | 3% |
| Saturated 0.50g | 2% |
| Cholesterol 2.50mg | - |
| Vitamins | |
| Vitamin A 1770ug | 197% |
| Choline 45mg | 8% |
| Vitamin B1 0.27mg | 23% |
| Vitamin B2 0.24mg | 19% |
| Vitamin B3 1.78mg | 11% |
| Vitamin B6 0.62mg | 37% |
| Vitamin B9 55ug | 13% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 6mg | 7% |
| Vitamin E 1.06mg | 7% |
| Vitamin K 4.83ug | 4% |
| Minerals | |
| Calcium, Ca 90mg | 7% |
| Copper, Cu 0.50mg | 0% |
| Iron, Fe 2.45mg | 22% |
| Magnesium, Mg 100mg | 24% |
| Phosphorus, P 220mg | 17% |
| Potassium, K 970mg | 28% |
| Selenium, Se 3.46ug | 6% |
| Sodium, Na 340mg | 22% |
| Zinc, Zn 1.43mg | 13% |
| Water | |
| Water 280g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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