ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Sweet Potato and Quinoa Mash

Updated on October 31, 2015

Try this yummy superfood-filled recipe with sweet potato, quinoa, spinach and coconut milk. Great as a side or as a meal on its own. Vegan, naturally dairy and gluten free, and high in vitamins A and C, iron and calcium.

Mashed sweet potatoes.
Mashed sweet potatoes. | Source

Recipe Information

Prep time: 10 min
Cook time: 20 min
Ready in: 30 min
Yields: Serves 2-4, depending on size of the sweet potato


  • 1 sweet potato, peeled and chopped
  • a pinch of salt, to taste
  • 1/2 cup frozen or fresh spinach, chopped
  • 1 cup cooked quinoa or brown rice
  • 1/2 cup coconut milk


  1. After peeling and chopping the sweet potato, place it in a medium saucepan and cover with water. Bring to the boil, and simmer for 10-15 minutes, or until soft, but not disintegrating.
Chopping the sweet potatoes.
Chopping the sweet potatoes. | Source

2. Turn off the heat. Using a colander, drain the sweet potato, and return to the pan. If you desire a smoother, thinner consistency, reserve a little cooking liquid to add later. Add salt to taste. Using a potato masher or a fork, mash the sweet potato until smooth.

Important: Do not turn the heat back on or place the pan on the hot element! The sweet potato will stick and burn very quickly.


3. Add the spinach, and stir until fully combined. If using frozen, this may take a few minutes, but the heat of the sweet potatoes will eventually soften the spinach. If using fresh, stir vigorously for a minute or two, to soften the spinach and fully incorporate it into the sweet potato.

Green spinach.
Green spinach. | Source

4. Add the cooked quinoa and coconut milk, and stir until just combined.

Mixed cooked quinoa.
Mixed cooked quinoa. | Source

5. Serve and enjoy!

Mashed sweet potatoes.
Mashed sweet potatoes. | Source

Recipe Rating

Cast your vote for Sweet Potato and Quinoa Mash

Nutritional Information

Nutrition Facts
Serving size: 250g
Calories 1692
Calories from Fat45
% Daily Value *
Fat 5 g8%
Saturated fat 2 g10%
Unsaturated fat 2 g
Carbohydrates 81 g27%
Sugar 15 g
Fiber 7 g28%
Protein 10 g20%
Cholesterol 0 mg
Sodium 212 mg9%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.


    0 of 8192 characters used
    Post Comment

    • profile image


      2 years ago

      looking for late night food delivery online go online

    • Courtney Linuza profile imageAUTHOR

      Courtney Linuza 

      2 years ago from Riga, Latvia

      Thanks for the feedback! I first tried something similar at a vegetarian restaurant, and both my husband and I absolutely loved it! I just had to figure out how to make it myself and share :)

    • Joyfulcrown profile image


      2 years ago

      Oh I am going to have to try this. I have never tried this combination of ingredients before. Thanks for sharing.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)