Smashed Spiced Sweet Potatoes

4.0
(4)
4 Reviews

Chili powder, cumin and ginger combine to create these spicy mashed sweet potatoes. A touch of maple syrup balances the spice for a twist on a traditional Thanksgiving side dish.

By
EatingWell Test Kitchen
Eating Well Bio Page
EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

EatingWell's Editorial Guidelines
Updated on April 22, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Sylvia Geiger, M.S., RD
Reviewed by Dietitian Sylvia Geiger, M.S., RD

As EatingWell’s former dietitian and nutrition advisor, Sylvia Geiger worked closely with the culinary and editorial team to ensure that our recipes are not only delicious, but also meet the nutrition parameters we have set for ourselves.

EatingWell's Editorial Guidelines
3755965.jpg
Cook Time:
20 mins
Additional Time:
55 mins
Total Time:
1 hr 15 mins
Servings:
12
Yield:
12 servings, 1/2 cup each
Nutrition Profile:
Diabetes-Friendly Healthy Immunity Low-Sodium Low Added Sugar High-Fiber Heart-Healthy Vegetarian Gluten-Free Low-Calorie
Jump to Nutrition Facts

Ingredients

  • 4 pounds sweet potatoes, (4-5 large)

  • 2 tablespoons butter

  • 2 tablespoons pure maple syrup

  • 1 tablespoon chili powder

  • 2 teaspoons cumin seeds, toasted and ground (see Tip)

  • 1 teaspoon ground ginger

  • 1 teaspoon salt

  • ½ teaspoon freshly ground pepper

Directions

  1. Preheat oven to 350 degrees F. Pierce each sweet potato in several places with a fork. Place directly on the oven rack and roast until soft, 45 minutes to 1 hour. Transfer to a cutting board; let stand until cool enough to handle, about 10 minutes. Slip off the skins and cut the sweet potatoes into 1-inch slices; transfer to a large bowl. Add butter. Smash the sweet potatoes with a potato masher or fork until fluffy but some lumps remain. Add maple syrup, chili powder, ground cumin, ginger, salt and pepper; stir to combine.

Tips

Tip: Toast cumin seeds in a small skillet over medium heat, stirring occasionally, until fragrant, about 2 minutes. Transfer to a plate to cool. Grind in a spice mill or blender into a fine powder.

Originally appeared: EatingWell Magazine, October/November 2005

Nutrition Facts (per serving)

112 Calories
2g Fat
22g Carbs
2g Protein
Nutrition Facts
Servings Per Recipe 12
Serving Size 1/2 cup
Calories 112
% Daily Value *
Total Carbohydrate 22g 8%
Dietary Fiber 3g 11%
Total Sugars 8g
Added Sugars 2g 4%
Protein 2g 4%
Total Fat 2g 3%
Saturated Fat 1g 7%
Cholesterol 5mg 2%
Vitamin A 17930IU 359%
Vitamin C 18mg 20%
Folate 6mcg 2%
Sodium 228mg 10%
Calcium 44mg 3%
Iron 1mg 5%
Magnesium 28mg 7%
Potassium 463mg 10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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