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!
- 29 May 2025
- Cook time 20 min
- Prep time 10 min
- 4 Servings
- 5 Ingredients
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:
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.
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 Size | 320 grams |
| Energy | |
| Calories 210kcal | 10% |
| Protein | |
| Protein 4.34g | 3% |
| Carbohydrates | |
| Carbohydrates 45g | 13% |
| Fiber 6g | 17% |
| Sugar 18g | 19% |
| Fat | |
| Fat 0.62g | 1% |
| Saturated 0.07g | 0% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 1090ug | 121% |
| Choline 33mg | 6% |
| Vitamin B1 0.25mg | 21% |
| Vitamin B2 0.20mg | 15% |
| Vitamin B3 1.29mg | 8% |
| Vitamin B6 0.44mg | 26% |
| Vitamin B9 70ug | 17% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 45mg | 51% |
| Vitamin E 0.86mg | 6% |
| Vitamin K 27ug | 23% |
| Minerals | |
| Calcium, Ca 80mg | 6% |
| Copper, Cu 0.31mg | 34% |
| Iron, Fe 1.60mg | 15% |
| Magnesium, Mg 66mg | 15% |
| Phosphorus, P 110mg | 9% |
| Potassium, K 840mg | 25% |
| Selenium, Se 1.38ug | 3% |
| Sodium, Na 90mg | 6% |
| Zinc, Zn 0.62mg | 6% |
| 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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