Sweet potato mash combines the sweetness of roasted sweet potatoes with the umami flavour of miso paste, creating a satisfying and healthy dairy-free dish. Enjoy as a side, load it back into the potato skins and top with beans for a delicious main meal or spread it on toast for a light lunch.
Prep Time10 minutesmins
Cook Time40 minutesmins
Total Time50 minutesmins
Course: Lunch, Main Course, Side Dish
Cuisine: British
Keyword: gut health, healthy, mash, miso, sweet potatoes
Prick each sweet potatoes in a couple of places with a knife. Bake for about 40 minutes in an air fryer at 180℃ (400℉) or fifty minutes on the rack of an oven at 200℃ (180℃ fan, 400℉, Gas 6). They're done as soon as a knife slides in easily.
4 medium-sized sweet potatoes
About half way through the cooking time add the unpeeled garlic.
1 clove garlic
Whilst the sweet potatoes are baking, toast the pumpkin seeds. Place them in a dry frying pan over a moderate heat for 3-4 minutes. Shake the pan from time to time and make sure they're not burning. As soon as they start to pop, take them off the heat.
15 g pumpkin seeds
Allow the sweet potatoes to cool a little, then cut them in half and scoop out their flesh. Transfer to a mixing bowl. Remove the peel from the garlic and add that to the bowl along with the miso, orange juice and toasted sesame seed oil, if using.
1 tbsp white miso paste, 1 tsp toasted sesame oil*, ½ orange
Mash everything together with a fork or potato masher until you have your desired consistency.
Serve warm, topped with the pumpkin seeds, if using and maybe a drizzle of toasted sesame seed oil.
Notes
* how much you use will depend on the size of your orange. If you have a large one, try a quarter of it juiced first and add more if it will take it.You’ll find additional tips and info about this recipe in the main body of the post.Please note: calories and other nutritional information are per serving. They’re approximate and will depend on serving size and exact ingredients used. Please refer to my nutrition disclaimer for further information.