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.
Updated on April 22, 2024
Yield:
4 servings, generous 1/2 cup each
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Ingredients
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1 1/2 pounds sweet potatoes, (about 3 medium)
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¾ cup “lite” coconut milk
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1 tablespoon minced fresh ginger
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½ teaspoon salt
Directions
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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.)
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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.
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