Sweet potato mash and green beans

Delight in the perfect blend of flavors with our Sweet Potato Mash and Green Beans recipe. Featuring sweet potatoes simmered in orange juice with a touch of brown sugar, seasoned to your taste, and served alongside tender green beans. A healthy, vibrant side dish that's easy to prepare and sure to impress!

  • 11 Apr 2025
  • Cook time 20 min
  • Prep time 10 min
  • 4 Servings
  • 5 Ingredients

Sweet potato mash and green beans

Sweet potato mash and green beans is a nutritious and delicious dish that serves as a perfect side or main course. The natural sweetness of the sweet potatoes is enhanced by using orange juice and a hint of brown sugar, while the green beans provide a fresh, crunchy contrast. This recipe is not only easy to prepare, but it's also packed with vitamins and minerals, making it a healthy choice for any meal.

Ingredients:

3 sweet potatos
600g
2 cups orange juice
460g
2 tsp brown sugar
6g
salt & pepper to taste
1 cup green beans
230g

Instructions:

1. Prepare the Sweet Potatoes:
- Peel the sweet potatoes and cut them into large chunks.
2. Cook the Sweet Potatoes:
- Place the sweet potato chunks in a large pot and add enough water to cover them.
- Bring to a boil over medium-high heat, then reduce the heat to medium and simmer until the sweet potatoes are tender when pierced with a fork (about 15-20 minutes).
3. Drain and Mash:
- Once tender, drain the sweet potatoes and return them to the pot.
- Add 2 cups of orange juice to the sweet potatoes and mash them until smooth.
- Stir in 2 teaspoons of brown sugar.
- Season with salt and pepper to taste.
4. Prepare the Green Beans:
- While the sweet potatoes are cooking, trim the ends off the green beans.
- Bring a pot of water to boil and add a pinch of salt.
- Add the green beans to the boiling water and cook for 4-5 minutes, or until tender but still crisp.
- Drain the green beans and optionally toss them in a bit of butter or olive oil, and season with salt and pepper to taste.
5. Serve:
- Spoon the sweet potato mash into serving bowls or onto plates.
- Add the green beans alongside the sweet potato mash.
- Optionally, garnish with additional brown sugar or a small pat of butter on top of the sweet potato mash for extra flavor.

Tips:

- Select the best sweet potatoes: Choose firm, unblemished sweet potatoes for the best flavor and texture. Avoid any with soft spots or signs of sprouting.

- Use fresh green beans: For the crispest texture, opt for fresh green beans rather than canned or frozen. Trim the ends before cooking for the best results.

- Don’t overcook the sweet potatoes: Boil the sweet potatoes until they're just tender. Overcooking can make them too mushy and affect the texture of the mash.

- Season to taste: Feel free to adjust the salt and pepper according to your preferences. You can also add herbs like rosemary or thyme for additional flavor.

- Mashing the sweet potatoes: For a smoother texture, use a potato masher or an electric hand mixer. If you prefer a chunkier mash, a fork will do the trick.

Enjoy your sweet potato mash and green beans! This dish combines the best of both worlds: the creamy, sweet depth of mashed sweet potatoes with the crisp freshness of green beans. It’s a delightful way to get your veggies in and can be enjoyed by the whole family. Don't forget to experiment with seasoning to suit your taste preferences.

Nutrition Facts
Serving Size320 grams
Energy
Calories 210kcal10%
Protein
Protein 4.34g3%
Carbohydrates
Carbohydrates 45g13%
Fiber 6g17%
Sugar 18g19%
Fat
Fat 0.62g1%
Saturated 0.07g0%
Cholesterol 0.00mg-
Vitamins
Vitamin A 1090ug121%
Choline 33mg6%
Vitamin B1 0.25mg21%
Vitamin B2 0.20mg15%
Vitamin B3 1.29mg8%
Vitamin B6 0.44mg26%
Vitamin B9 70ug17%
Vitamin B12 0.00ug0%
Vitamin C 45mg51%
Vitamin E 0.86mg6%
Vitamin K 27ug23%
Minerals
Calcium, Ca 80mg6%
Copper, Cu 0.31mg34%
Iron, Fe 1.60mg15%
Magnesium, Mg 66mg15%
Phosphorus, P 110mg9%
Potassium, K 840mg25%
Selenium, Se 1.38ug3%
Sodium, Na 90mg6%
Zinc, Zn 0.62mg6%
Water
Water 270g-
* 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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