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Home » Recipes » Vegan Sweet Potato Mash

Vegan Sweet Potato Mash

Oct 1, 2021 by The Pesky Vegan | 2 Comments

3 shares
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Vegan Sweet Potato Mash Pin

Welcome to the world of alt-mash, where it's not uncommon to come across eccentric characters like this vegan sweet potato mash with lime and spring onion. Offering up an explosion of flavour and colour, it's a gluten-free and dairy-free side dish that you're going to want on the menu.

Vegan Sweet Potato Mash in Bowl

You'd be forgiven for thinking that I bumped the saturation up to 100 when editing these photos. The truth is that sweet potato is packed full of the antioxidant beta-carotene, meaning the vibrant colours you see here are the colours you should get when making these mashed potatoes for yourself.

If you have any leftovers, try your hand at these sweet potato pancakes. And if this orange-ness is all too *mash* for you, head over to my post on the ultimate vegan mash (using regular ol' white potatoes).

I create new content every single week. Subscribe to keep in touch and get a free download of The Vegan Kitchen – My Top 10 Tips.

Savoury Mashed Sweet Potatoes with Spring Onion and Lime

Are mashed sweet potatoes healthy?

As I mentioned earlier, sweet potatoes are packed full of the antioxidant beta-carotene. This, along with other nutrients such as fibre and plant-based protein, makes sweet potatoes an incredibly healthy and affordable food to put on your table.

In one serving of this vegan mash, you'll find:

  • Calories: 323 kcal
  • Protein: 6 grams (12% of RDA)
  • Fibre: 10 grams (42% of RDA)
  • Potassium: 1059 mg (30% of RDA)

For more healthy dishes involving sweet potato, check out my recipes for sweet potato dal, sweet potato and black bean chilli and quinoa stew with sweet potato, broccoli and lime.

What you'll need

To make this simple mashed sweet potato recipe, you'll need:

  • Sweet potatoes as the star ingredient
  • Nutritional yeast for cheesiness and depth of flavour
  • Lime and spring onion to balance out the sweetness and add zing
List of Ingredients to Make Mashed Sweet Potato

How to make mashed sweet potatoes

Place the chopped sweet potatoes in a large pan and cover with an inch of cold water. Add a pinch of salt, then cover with a lid and bring to a boil. (This method is best for even cooking, but if you're in a hurry just use boiled water from a kettle).

Sweet Potato Cubes Cooking in Water

Once the water is boiling, reduce the heat and remove the lid. Simmer for around 10-12 minutes or until the potatoes are soft enough to pierce easily with a fork or knife.

Once cooked, drain the sweet potatoes well. After draining, return to the pan (off the heat) for a couple of minutes to allow more of the steam to escape.

Ingredients in Pan Before Mashing

After a couple of minutes, add the plant-based butter, nutritional yeast, salt, and pepper. Mash well with a potato masher until smooth.

Vegan Mashed Sweet Potatoes in Pan

Add the sliced spring onions and the juice of half a lime (to start with), then stir through the mash using a wooden spoon. Adjust the seasoning to your taste, adding more lime juice if necessary, and serve.

Serving suggestions

Sweet potato mash is a great substitute in pretty much any scenario where you'd use regular mashed potatoes. Ideas include:

  • Ultimate vegan haggis
  • Vegan sausage casserole
  • Vegan mushroom stroganoff
  • Easy vegan chilli

You could also substitute it into a vegan cottage pie or this ultimate vegan 'fish' pie.

Sweet Potato Mash in Bowl with Spring Onion

Recipe FAQ

Is this recipe gluten-free?

Yes, these mashed sweet potatoes are completely gluten-free.

Do you have to peel sweet potatoes for mash?

While the skin is a delicious and nutritious component of sweet potatoes when roasted, it doesn't turn out as well when boiled like in this recipe. If you don't want to waste the skin, you can roast the potatoes, scoop out the flesh for the mash, and eat the skins separately.

Why is my sweet potato mash watery?

This is usually because the potatoes are overcooked (often due to uneven chopping) and/or haven't been allowed to steam for a while after draining. If you want to avoid water altogether, you could cook the potatoes in a microwave or oven before mashing (but I've found that this isn't necessary).

How long will this keep in the fridge?

Refrigerate the mash for up to four days.

Can mashed sweet potato be frozen?

Yes, you can freeze this mash for up to six months in containers or resealable bags. Defrost thoroughly before reheating.

Variations and tips for sweet potato mash

  • Cream: For a creamier texture, try mixing through a few tablespoons of homemade cashew cream.
  • Heat: Try adding chopped fresh chilli for a bit of a kick.
  • Herbs: Stir in some chopped fresh coriander or parsley for additional flavour.
  • Plant-based milk: I don't usually add any liquid to this mash since sweet potato tends to hold more moisture than other potatoes, but feel free to add some in if it seems too dry.

Hey you – let me know what you think

If you made this recipe and enjoyed it – or did anything differently – I'd love to hear from you down below in the comments 👇

You can also find me and let me know on Instagram, Pinterest, and Facebook @thepeskyvegan 🌿

Keep in touch

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More vegan recipe ideas

If you liked this recipe, you may also enjoy:

  • Sweet Potato and Black Bean Chilli
  • Easy Vegan Scalloped Potatoes (Dauphinoise)
  • Cajun-Spiced Baked Potato Wedges
  • Leftover Mashed Potato Cakes
  • Crispy Roast Potatoes
  • Creamy Vegan Cauliflower Cheese
  • Roasted Sprouts with Crispy Tofu Bacon
  • Moroccan Couscous

You can also check out my full list of vegan side dishes.

Savoury Mashed Sweet Potatoes with Spring Onion and Lime

Vegan Sweet Potato Mash

The Pesky Vegan
This vegan sweet potato mash with lime and spring onion offers up an explosion of flavour and colour for a dairy-free side dish that you're going to want on the menu.
5 from 1 vote
Rate this Recipe Print Recipe
Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins
Course Side Dish
Cuisine Gluten-free, Vegan
Servings 4
Calories 323 kcal

Ingredients
 

  • 2.5 lbs (1.2 kg) sweet potatoes, peeled and chopped into 1-inch chunks
  • 3 tablespoons plant-based butter
  • 2 tablespoons nutritional yeast
  • 2 medium spring onions, finely sliced
  • Juice of 1 lime
  • Salt and pepper to taste
Prevent your screen from going dark

Instructions
 

  • Place the chopped sweet potatoes in a large pan and cover with an inch of cold water. Add a pinch of salt, then cover with a lid and bring to a boil. (This method is best for even cooking, but if you're in a hurry just use boiled water from a kettle).
  • Once the water is boiling, reduce the heat and remove the lid. Simmer for around 10-12 minutes or until the potatoes are soft enough to pierce easily with a fork or knife.
  • Once cooked, drain the sweet potatoes well. After draining, return to the pan (off the heat) for a couple of minutes to allow more of the steam to escape.
  • After a couple of minutes, add the plant-based butter, nutritional yeast, salt, and pepper. Mash well with a potato masher until smooth.
  • Add the sliced spring onions and the juice of half a lime (to start with), then stir through the mash using a wooden spoon. Adjust the seasoning to your taste, adding more lime juice if necessary, and serve.
    If you have any leftovers, try your hand at these sweet potato pancakes.
Rate this recipe 👇

Notes

Other additions: For a creamier texture, try mixing through a few tablespoons of homemade cashew cream. You could also try adding some chopped fresh chilli, fresh coriander, or toasted cumin seeds to the mash.
Plant-based milk: Since sweet potato tends to hold more moisture than other potatoes, there's usually no need to add liquid to the mash.
Storage: Store any leftover mash in the fridge for up to four days or freezer for up to six months. 
If you liked this recipe, you might also enjoy:
  • Easy Vegan Scalloped Potatoes (Dauphinoise)
  • Cajun-Spiced Baked Potato Wedges
  • Leftover Mashed Potato Cakes
  • Ultimate Vegan Mash
  • Creamy Vegan Cauliflower Cheese
  • Roasted Sprouts with Crispy Tofu Bacon
  • Sweet Potato and Black Bean Chilli
 
* The nutrition info below is for one serving, based on a total of four servings.

Nutrition

Calories: 323kcalCarbohydrates: 60gProtein: 6gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gTrans Fat: 1gSodium: 516mgPotassium: 1059mgFiber: 10gSugar: 12gVitamin A: 40684IUVitamin C: 10mgCalcium: 91mgIron: 2mg
Nutrition Facts
Vegan Sweet Potato Mash
Amount Per Serving
Calories 323 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 2g13%
Trans Fat 1g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Sodium 516mg22%
Potassium 1059mg30%
Carbohydrates 60g20%
Fiber 10g42%
Sugar 12g13%
Protein 6g12%
Vitamin A 40684IU814%
Vitamin C 10mg12%
Calcium 91mg9%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword savoury mashed sweet potatoes, sweet potato recipe, vegan side dish
Did you make this recipe?Leave a comment down below or tag me on Instagram @thepeskyvegan along with the hashtag #thepeskyvegan

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Comments

  1. Alice

    December 20, 2021 at 7:33 pm

    5 stars
    Very good, will be making again!

    Reply
    • The Pesky Vegan

      December 20, 2021 at 7:43 pm

      Cheers, glad you enjoyed!

      Reply

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I'm Alistair and I'm The Pesky Vegan. I create new recipes every single week – always vegan, usually gluten-free.

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