Mashed Sweet Potatoes with Coconut Milk

4.5

(4)

4 Reviews

These vegan mashed sweet potatoes are made with coconut milk instead of butter. With just a handful of ingredients, this simple side dish is loosely inspired by piele, a Hawaiian dish typically made with sweet potatoes or breadfruit and coconut milk, which gets wrapped in ti leaves and baked in an imu, an in-ground hot rock oven.

By Susan Herr

Updated on April 22, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Sylvia Geiger, M.S., RD

Cook Time:

10 mins

Additional Time:

25 mins

Total Time:

35 mins

Servings:

Yield:

4 servings, generous 1/2 cup each

Nutrition Profile:

Dairy-Free Healthy Immunity High-Fiber Vegan Vegetarian Gluten-Free Low-Calorie

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Ingredients

1 1/2 pounds sweet potatoes, (about 3 medium)
¾ cup “lite” coconut milk
1 tablespoon minced fresh ginger
½ teaspoon salt

Directions

Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 10 to 15 minutes. (Alternatively, place in a baking dish and bake at 425 degrees F until tender all the way to the center, about 1 hour.)
When cool enough to handle, peel off and discard skin. Transfer the sweet potatoes to a medium microwaveable bowl and mash thoroughly with a potato masher. Add coconut milk, ginger and salt; stir well. Reheat in the microwave for 1 to 2 minutes, or in the oven for 8 to 10 minutes. Serve warm.

Tips

Make Ahead Tip: Cover and refrigerate for up to 3 days. Reheat in the microwave or oven just before serving.

Originally appeared: EatingWell Magazine, December/January 2006

Nutrition Facts (per serving)

130	Calories
3g	Fat
23g	Carbs
3g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size generous 1/2 cup
Calories 130
% Daily Value *
Total Carbohydrate 23g	8%
Dietary Fiber 4g	13%
Total Sugars 7g
Protein 3g	6%
Total Fat 3g	4%
Saturated Fat 2g	12%
Vitamin A 19888IU	398%
Vitamin C 20mg	23%
Folate 6mcg	2%
Sodium 339mg	15%
Calcium 40mg	3%
Iron 1mg	4%
Magnesium 29mg	7%
Potassium 498mg	11%

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.

Mashed Sweet Potatoes with Coconut Milk

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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