Main course
Sweet potato mash Vegetarian
5.0 / 1 votesListen to this recipe
This simple sweet potato mash is a delicious and easy side dish which is ready in no time. Truly delicious, with fresh herbs and fried shallots.
Updated at: 2025-10-04
Nutrition balance score
Great
9.1/10
Glycemic Index
Glycemic Load
50.93 (Low)
17.45 (Medium)
Nutrition per serving
Kcal
156.31 kcal
Carbohydrates
Of which sugars
Of which sugars
34.26 g
4.51 g
4.51 g
Total fat
Of which saturated fats
Of which saturated fats
0.33 g
0.05 g
0.05 g
Proteins
2.61 g
Fiber
4.93 g
Sodium
395.55 mg
Serve with
Recipe sweet potato mash
Ingredients
4 persons
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Recipe sweet potato mash allergens
This recipe contains the following allergens. Click on the allergen to search for alternative recipes.
Made by Véronique
Published at 2021-10-11, this recipe is for 4 persons and takes 45 minutes.
Founder of Ohmydish (since 2014), she prefers to spend all day in the kitchen. Once working in the hospitality industry as an independent chef, she loves helping you gain confidence in the kitchen. With her easy-to-follow recipes, handy tips, and cooking knowledge, you'll make the most delicious dishes yourself! The recipes are accessible to everyone, from beginners to advanced home cooks.
Let's get started
Preparation time
15 minutes
Time cooking
30 minutes
Total time
45 minutes
Preparation – 15 minutes
Peel the sweet potatoes and cut them into pieces. This does not have to be very precise, but make sure that they are about the same size so that they take the same time to cook.
Fill a medium saucepan with water, the stock cubes and the sweet potato chunks, then bring to a boil.
Peel the shallots and cut them into thin half moons. Wash the sage and finely chop a small handful of it.
Finishing the sweet potato mash – 30 minutes
Once the water is boiling, reduce the heat and cook the sweet potatoes until they have softened. This will take around 15 minutes, but the exact cooking time will depend on the size of the sweet potato pieces.
Heat a little olive oil in a small frying pan and sauté the shallots for a few minutes until they have softened.
Drain the sweet potatoes and mash them with a potato masher. Stir in the fried shallots, along with the finely chopped sage, and season with salt and pepper.
Serve with the rest of the fresh sage, if desired, enjoy!
Tips!
Is sweet potato mash healthy?
The sweet potato is full of phosphorus, copper, selenium, zinc, iodine, B vitamins and vitamin E.
In addition, sweet potatoes contain fewer simple carbohydrates and more fibre than the regular potato. Simple carbohydrates are starches and sugars and when added together, the sweet potato contains fewer of these carbohydrates than the standard potato. The sweet potato also contains more than 1.5 times as much dietary fibre compared to the regular potato.
Can you freeze sweet potato mash?
You can freeze sweet potato mash, then easily reheat it in a pan. Let it thaw first, and then stir in a dash of milk so that it will become smooth again.
Can you make sweet potato mash in advance?
Sweet potato mash can be made in advance, and you can easily reheat it in a pan. Stir in a dash of milk so that it will become smooth again.
What about these delicious recipes?
Nutritional values
Per 1 serving / piece:
General
Kcal
156.31 kcal
Carbohydrates
Of which sugars
Of which sugars
34.26 g
4.51 g
4.51 g
Total fat
Of which saturated fats
Of which saturated fats
0.33 g
0.05 g
0.05 g
Proteins
2.61 g
Fiber
4.93 g
Sodium
395.55 mg
Show vitamines & minerals
Handy! Scroll this table horizontally to see all nutritional values per ingredient
| Amount | Ingredient | Allergens | Kcal | Carbs | Carbs of which sugars | Fat | Fat of which saturated | Protein | Fibers | Sodium | Iron | Calcium | Magnesium | Potassium | Phosphorus | Copper | Zinc | Iodine | Selenium | Vitamin C | Vitamin D | Vitamin A | Vitamin B1 | Vitamin B2 | Vitamin B6 | Vitamin B12 | Vitamin B11 | Vitamin E | Vitamin K | Vitamin K1 | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 0.5 | large | sweet potatoes | 144.00 | 31.50 g | 4.50 g | 0.15 g | - | 1.95 g | 3.75 g | 37.50 mg | 0.75 mg | 45.00 mg | 33.00 mg | 495.00 mg | 63.00 mg | 0.24 mg | 0.21 mg | - | - | 39.00 mg | - | 1.05 mg | 0.21 mg | 0.08 mg | 0.59 mg | - | 19.50 µg | - | - | - | |
| 0.5 | cube | chicken stock | celery | 0.30 | 0.01 g | - | 0.03 g | 0.02 g | 0.03 g | - | 18.50 mg | 0.01 mg | 0.20 mg | 0.03 mg | 0.20 mg | 0.15 mg | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - |
| 0.75 | shallots | 6.00 | 1.37 g | - | 0.04 g | - | 0.34 g | 0.49 g | - | 0.28 mg | 13.50 mg | - | - | - | - | - | - | - | 3.53 mg | - | - | - | - | - | - | - | - | - | - | ||
| 0.25 | small handful | of fresh sage | 1.61 | 0.25 g | - | 0.06 g | 0.01 g | 0.12 g | 0.25 g | 0.41 mg | 0.06 mg | 6.19 mg | 1.61 mg | 16.01 mg | 1.24 mg | 0.01 mg | 0.03 mg | - | 0.04 µg | 1.21 mg | - | 221.25 mg | - | 0.01 mg | 0.01 mg | - | 7.27 µg | 0.28 mg | 64.29 µg | - | |
| salt and pepper | 4.39 | 1.13 g | 0.01 g | 0.06 g | 0.02 g | 0.18 g | 0.44 g | 339.13 mg | 0.09 mg | 4.00 mg | 1.33 mg | 11.09 mg | 1.51 mg | 0.01 mg | 0.01 mg | 0.52 µg | 0.02 µg | 1.34 mg | - | - | - | - | 0.01 mg | - | 0.18 µg | 0.08 mg | 2.86 µg | - | |||
| 156.31 | 34.26 g | 4.51 g | 0.33 g | 0.05 g | 2.61 g | 4.93 g | 395.55 mg | 1.19 mg | 68.89 mg | 35.97 mg | 522.30 mg | 65.90 mg | 0.26 mg | 0.26 mg | 0.52 µg | 0.06 µg | 45.08 mg | - | 222.30 mg | 0.22 mg | 0.09 mg | 0.60 mg | - | 26.95 µg | 0.36 mg | 67.16 µg | - | ||||
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