Mashed White Sweet Potatoes

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These creamy  Mashed White Sweet Potatoes, are fluffy, sweet and flavorful, the perfect side dish for weeknight dinner or a holiday meal. Sweet Potato boiled until tender, mashed with vegan butter and roasted garlic will definitely be a family favorite.

Mashed White Sweet Potatoes

There are many varieties of sweet potatoes, one thing is they are all healthy. Growing up in Jamaica we had the white-fleshed sweet potatoes, but once I moved to the US, I got to enjoy other varieties.

The Korean sweet potatoes are very sweet with a yellow flesh and red skin, the most popular variety grown here in the US is the orange flesh sweet potato. If you love sweet potatoes, then you will definitely love these recipes,  Vegan Jamaican Sweet Potato Pudding, Sweet Potato Vegan Mac And Cheese and Vegan Sweet Potato Pie.

Whole sweet potato on a grey background

Mashed White Sweet Potatoes

Lately, we have been going to and from Orlando airport a lot and we get the opportunity to visit our favorite Caribbean supermarkets. If you noticed I have been posting a good amount of Caribbean recipes, like Curry Chataigne, Bammy, Pickled Green Banana Salad, and Sauteed Chocho to name a few. 

On a recent trip, we bought white-fleshed sweet potato that grows in the Caribbean, South East Asia, Africa, South, and Central America, this sweet potato is also called Boniato, Batata, Camote, Kumar or Cuban Sweet Potato. 

The flesh is starchy, nutty and sweet, it has a drier texture than orange sweet potato when cooked. Sweet potato can be boiled, roasted, mashed, steamed, the flavor of white sweet potato is similar to chestnuts. Mash Boniato is enjoyed in Cuban cuisine. 

Sweet potato being peeled with a knife

White Sweet Potato Nutrition

Sweet potatoes are high in carbohydrate and fiber, a good source of energy. Jamaican national Usain Bolt, who is the fastest runner in the world, it is said that he got his energy from eating ground produce like sweet potato, yellow yam, dasheen

Sweet potatoes are also a good source of Vitamin C which has anti-inflammatory and antioxidant properties. They have half the sugar of regular orange flesh sweet potatoes so they are great for diabetics.

Where Can I Buy White Sweet Potatoes?

White sweet potatoes are sold in Asian, Caribbean, Latino, African supermarkets and in the International section in the produce area of most major supermarkets. 

Sweet potato in water to be boiled in a black pot

How To Cook White Sweet Potato?

  1. Scrub sweet potatoes and peel with a sharp knife, cut potato into large chunks.
  2. Place chunks into a large pot with cold water to cover sweet potatoes and bring to boil on high heat. 
  3. Reduce heat to simmer, cover the pot and cook for about 20 minutes or until sweet potatoes are tender and soft.
  4. Remove from the heat and drain liquid using a colander. 
  5. Transfer sweet potatoes to a bowl, add vegan butter, roasted garlic,  non-dairy milk and salt to taste. 
  6. Mash potatoes until smooth and creamy using a potato masher or a fork. 
  7. Garnish with green onions and serve immediately.

Tips For Making Mashed White Sweet Potato

  • Substitute 1/4 cup coconut cream for the vegan butter and non-dairy milk.
  • For non-dairy milk, use almond, coconut, rice, oat milk and remember to use unsweetened milk.
  • Don't use a food processor to mash your sweet potatoes, it will cause it to be gummy.

What To Serve With Mashed White Sweet Potatoes?

Other Mashed Vegetables To Try

mashed-white-sweet-potato

Categories

Categories: ,
Cuisine:

Nutrition

Energy:
165 kcal / 690 kJ
Fat:
3 g
Protein:
2 g
Carbs:
33 g
Per serving

Cooking Time

Preparation:
10 min
Cooking:
20 min
Ready in:
30 min
For:
8 Servings

Ingredients

Instructions

  1. Scrub sweet potatoes and peel with a sharp knife, cut potato into large chunks.
  2. Place chunks into a large pot with cold water to cover sweet potatoes and bring to boil on high heat. 
  3. Reduce heat to simmer, cover the pot and cook for about 20 minutes or until sweet potatoes are tender and soft
  4. Remove from the heat and drain liquid using a colander. 
  5. Transfer sweet potatoes to a bowl, add vegan butter, roasted garlic,  non-dairy milk and salt to taste. 
  6. Mash potatoes until smooth and creamy using a potato masher or a fork. 
  7. Garnish with green onions and serve immediately.

Michelle Blackwood

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.

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