Healthy Savory Mashed Sweet Potatoes
Healthy Savory Mashed Sweet Potatoes are made with a special method that increases resistant starch—perfect for keeping blood sugar steady. Enjoy the creamy, savory goodness without the blood sugar spikes! Vegan, gluten-free.
Servings: 6 servings
Calories: 334kcal
Ingredients
- 3 pounds sweet potatoes or a mixture of new, sweet, purple, and red potatoes
- 1 cup raw cashews soaked in hot water for at least 15 minutes and drained, or 12 ounces firm or extra-firm silken tofu
- 1 tablespoon apple cider vinegar
- 1 tablespoon fresh lemon juice
- 1 tablespoon onion powder
- 1 tablespoon garlic powder
- 1 tablespoon mellow miso (white miso) optional
- 1 tablespoon nutritional yeast optional
- ¾ to 1 cup water (see notes)*
- ⅓ cup chopped chives or rosemary, or thyme, for garnish
Instructions
- Cook the potatoes: Place the potatoes into a large saucepan with water to cover by about 3 inches high. Bring the water to a simmer and cook the potatoes over low heat for about 30 minutes or until just cooked through. To check potatoes for doneness, insert a knife into one. Drain the potatoes and set them aside to cool.
- Mash the Potatoes: Roughly chop the cooked potatoes, then mash with a potato masher or use a ricer until smooth. Transfer the mashed potatoes into an airtight container with a tight-fitting lid. To maximize resistant starch formation, refrigerate the cooked potatoes for at least 12 hours. This cooling period allows the starches to reconfigure, boosting resistant starch content and making them more blood sugar-friendly. You can reheat the potatoes if desired without significantly reducing the resistant starch.
- Make the vegan sour cream for serving or beforehand. Transfer the drained cashews to the canister of a blender. Add the apple cider vinegar, lemon juice, onion powder, garlic powder, miso, and nutritional yeast (if using). Add ¾ cup water if not using miso and nutritional yeast, otherwise, add 1 cup water. Blend until smooth.
- Remove the potatoes from the refrigerator. Optional: Reheat them in the microwave until heated through. Add the desired amount of sauce and mix well. Garnish with chives.
Notes
Choose potatoes of similar size: Select potatoes of similar size to ensure even cooking, and add them to cold water.
Leave the skin on for more fiber, antioxidants, and better blood glucose control. Or peel for a smoother texture.
Cook gently: Bring the water to a gentle boil and cook the sweet potatoes until just tender. Avoid overcooking, as this can cause a loss of flavor and nutrients.
Tofu: If using tofu instead of cashews, transfer the tofu, apple cider vinegar, lemon juice, garlic powder, onion powder, miso, and nutritional yeast (if using) to the canister of a blender. Blend on high until smooth, adding water as needed.
For serving: Serve Healthy Mashed Savory Sweet Potatoes cold, at room temperature, or microwave until warmed through. You can reheat the potatoes if desired without significantly reducing the resistant starch.
Nutrition
Calories: 334kcal | Carbohydrates: 56g | Protein: 9g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Sodium: 236mg | Potassium: 976mg | Fiber: 8g | Sugar: 11g | Vitamin A: 32275IU | Vitamin C: 8mg | Calcium: 86mg | Iron: 3mg
