Cardamom Mashed Sweet Potatoes Recipe

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Cardamom Mashed Sweet Potatoes
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  1. Boil the potatoes until tender.
  2. Drain.
  3. Cook the corn briefly (also peas if using) by steaming no more than 3 minutes.
  4. Add the spinach in the last minute or so.
  5. Drain water and remove from heat.
  6. Melt the butter and saute the onions slowly until caramelized.
  7. Mash the potato and season with cardamom, salt and pepper to taste.
  8. Stir in the onions.
  9. Then add the other vegetables and honey (if using).
  10. You may also add more butter (if your lover will let you).
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 245.85 Kcal (1029 kJ)
Calories from fat 82.71 Kcal
% Daily Value*
Total Fat 9.19g 14%
Cholesterol 22.9mg 8%
Sodium 103.87mg 4%
Potassium 924.18mg 20%
Total Carbs 35.41g 12%
Sugars 7.97g 32%
Dietary Fiber 6.47g 26%
Protein 6.93g 14%
Vitamin C 42.5mg 71%
Vitamin A 1.3mg 42%
Iron 58.2mg 323%
Calcium 127.1mg 13%
Amount Per 100 g
Calories 80.84 Kcal (338 kJ)
Calories from fat 27.2 Kcal
% Daily Value*
Total Fat 3.02g 14%
Cholesterol 7.53mg 8%
Sodium 34.15mg 4%
Potassium 303.89mg 20%
Total Carbs 11.64g 12%
Sugars 2.62g 32%
Dietary Fiber 2.13g 26%
Protein 2.28g 14%
Vitamin C 14mg 71%
Vitamin A 0.4mg 42%
Iron 19.1mg 323%
Calcium 41.8mg 13%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.9
  • 6

Good Points

  • saturated fat free,
  • very low sodium,
  • low cholesterol

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