Sweet Potato & Carrot Mash Recipe

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Sweet Potato & Carrot Mash
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  1. Put the carrot, sweet potato, apple and stock in a saucepan over a high heat; add 2 cups of water and bring to the boil; reduce the heat and simmer for 20-25 minutes, or until the vegetables are tender when pierced with a fork and the liquid has reduced; cover with a lid and set aside for 10 minutes.
  2. Heat the margarine (or butter) in a medium-sized non-stick pan over a medium heat and pan-fry the leek for about 3 minutes or until it softens, then add the onion, garlic and ginger, stirring to make sure that the ginger is mixed through the other ingredients, cook for 2-3 minutes; remove the pan from the heat and transfer the contents of the pan together with the carrot and sweet potato mixture into a food processor and process together until smooth.
  3. Transfer to a serving bowl, stir through the coriander leaves (and sunflower seeds if including) and serve.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 138.99 Kcal (582 kJ)
Calories from fat 78.88 Kcal
% Daily Value*
Total Fat 8.76g 13%
Sodium 98.43mg 4%
Potassium 255.57mg 5%
Total Carbs 12.78g 4%
Sugars 4.59g 18%
Dietary Fiber 2.75g 11%
Protein 3.15g 6%
Vitamin C 7.8mg 13%
Vitamin A 0.4mg 14%
Iron 0.8mg 5%
Calcium 50mg 5%
Amount Per 100 g
Calories 63.42 Kcal (266 kJ)
Calories from fat 35.99 Kcal
% Daily Value*
Total Fat 4g 13%
Sodium 44.91mg 4%
Potassium 116.62mg 5%
Total Carbs 5.83g 4%
Sugars 2.09g 18%
Dietary Fiber 1.25g 11%
Protein 1.44g 6%
Vitamin C 3.5mg 13%
Vitamin A 0.2mg 14%
Iron 0.4mg 5%
Calcium 22.8mg 5%

* 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

  • 3
  • 4

Good Points

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

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