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    You are in: Home / Australian / Sweet Potato & Carrot Mash Recipe
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    Sweet Potato & Carrot Mash

    Total Time:

    Prep Time:

    Cook Time:

    45 mins

    15 mins

    30 mins

    bluemoon downunder's Note:

    The zesty flavour of fresh ginger brings out the best in this simple, super-healthy, wonderfully low-fat, sweet potato and carrot mash. This is my adaptation of a recipe I found originally on one of my International Masters 'Good for You' recipe cards, which focus on health and nutrition. I use my Vegetable Stock when making this as I know that it is low in salt! I often add sunflower seeds to recipes such as this one and have included them here as an optional ingredient. They provide added nutrition and I just love the textural variation provided by that little bit of crunch! Walnuts would also work well. And yes, I know butter is not exactly healthy, but I do prefer to use it in cooking, so when I've made this recipe, I must confess that I've used butter. If you love sweet potatoes, you may also like my Sweet Potato Mash, also very healthy but quite different from this recipe.

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    Units: US | Metric


    1. 1
      Put the carrot, sweet potato, apple and stock in a saucepan over a high heat; add 2 cups of water and bring to the boil; reduce the heat and simmer for 20-25 minutes, or until the vegetables are tender when pierced with a fork and the liquid has reduced; cover with a lid and set aside for 10 minutes.
    2. 2
      Heat the margarine (or butter) in a medium-sized non-stick pan over a medium heat and pan-fry the leek for about 3 minutes or until it softens, then add the onion, garlic and ginger, stirring to make sure that the ginger is mixed through the other ingredients, cook for 2-3 minutes; remove the pan from the heat and transfer the contents of the pan together with the carrot and sweet potato mixture into a food processor and process together until smooth.
    3. 3
      Transfer to a serving bowl, stir through the coriander leaves (and sunflower seeds if including) and serve.

    Ratings & Reviews:

    • on April 20, 2009


      I almost always leave the peel on the sweet potatoes & yams that I cook, & did so in the case of the recipe, as well! I did cut the potato into 3/4" cubes & went from there! I also processed all of the carrots & half of the potato into a smooth mixture, then used a hand masher to roughly mash the rest of the potato, & I included the optional seeds! It all came together beautifully, & was a GREAT, UNUSUAL TASTING SIDE DISH! Definitely a keeper recipe! [Tagged, made & reviewed in Newest Zaar]

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    Nutritional Facts for Sweet Potato & Carrot Mash

    Serving Size: 1 (184 g)

    Servings Per Recipe: 4

    Amount Per Serving
    % Daily Value
    Calories 125.7
    Calories from Fat 40
    Total Fat 4.4 g
    Saturated Fat 0.7 g
    Cholesterol 0.0 mg
    Sodium 149.7 mg
    Total Carbohydrate 21.2 g
    Dietary Fiber 3.5 g
    Sugars 8.4 g
    Protein 1.7 g

    The following items or measurements are not included:

    vegetable stock

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