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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

Ingredients

  • 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

Instructions

  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.

Source

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

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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.

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    • profile image

      helen 21 months ago

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    • Courtney Linuza profile image
      Author

      Courtney Linuza 21 months 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

      Joyfulcrown 21 months ago

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