Sweet potato mash and green beans
Sweet potato mash with orange juice and brown sugar creates a sweet and creamy dish, perfectly paired with crisp green beans. This easy-to-make recipe offers a nutritious and flavorful side for any meal.
Cook time 20 min
Prep time 10 min
Ingredients:
3 sweet potatos2 cups orange juice
2 tsp brown sugar
salt & pepper to taste
1 cup 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.
Instructions:
- Peel the sweet potatoes and cut them into large chunks.
- 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).
- 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.
- 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.
- 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.
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.
Sweet potato mash and green beans FAQ:
Sweet potatoes are done when they are tender and can be easily pierced with a fork. This usually takes about 15-20 minutes of simmering after boiling.
Yes, you can substitute regular potatoes for sweet potatoes. However, keep in mind that the flavor and texture will differ; regular potatoes won't have the same sweetness.
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stove, adding a little water or orange juice if needed.
A large pot is recommended for cooking the sweet potatoes to ensure they are fully submerged in water. A 4-quart pot is typically sufficient for this amount.
Yes, you can use freshly squeezed orange juice, store-bought orange juice, or even flavored varieties, but avoid those with added sugars or preservatives for the best 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.
Nutrition per serving
4 ServingsCalories 210kcal
Protein 4.34g
Carbohydrates 45g
Fiber 6g
Sugar 18g
Fat 0.62g
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