When we think about comfort food, nothing compares to the classic mashed potatoes. But how about upgrading this delicious dish and making the recipe even more nutritious and tasty? sweet potato puree is the perfect answer! 😋💡
Sweet potatoes are rich in vitamins A and C, fibers and antioxidants, making this recipe a healthy choice for any meal. Plus, it's naturally Gluten-free and can be prepared in a way vegan.
Want more reasons to love? The combination of roasted garlic, coconut milk and vegetable butter makes the puree irresistible. Let's learn how to make this wonder?
📝 Revenue Information 📊
- Preparation Time ⏱: 50 minutes
- Cooking Time 🍳: 20 minutes
- Garlic Roasting Time ⏲️: 20 minutes
- Preparation and Assembly Time 🍴: 10 minutes
- Performance 🍽: 4 generous servings
- Difficulty Level 🔥: Easy
💰 Estimated Cost 💸: Approximately R$ 15.00 (for 4 servings, depending on the region)
🛒 Ingredients 🧑🍳
- Sweet potato 🍠: 800g (approximately 3 medium potatoes)
- Garlic 🧄: 4 cloves (preferably roasted)
- Coconut milk 🥥: 200ml (or plant-based milk of your choice)
- Vegetable Butter 🧈 or Coconut oil 🥥: 2 tablespoons
- Salt 🧂: to taste
- Black pepper 🌶️: to taste
- Sesame Seeds 🌱: to decorate (optional)
- Fresh Coriander 🌿: for garnish (optional)
🔪 Preparation Method 🍴
1️⃣ Preparing Sweet Potatoes 🍠
Start by peeling the sweet potatoes and cutting them into cubes of approximately 1 inch (2 cm). This will help ensure that they cook evenly and more quickly.
2️⃣ Cooking the Potatoes 🥘
Place the sweet potato cubes in a large pot, cover with water and place over high heat. Cook for about 20 minutes, or until they are very soft (test with a fork — the potatoes should fall apart easily). 🌊🔥
3️⃣ Roasting the Garlic 🧄
While the potatoes are cooking, let's prepare the garlic. Preheat the oven to 180°C. Place the unpeeled garlic cloves on a piece of aluminum foil, drizzle with a little olive oil and close the packet. Bake for 20 minutes, or until they are soft and caramelized. ⏲️🍞
4️⃣ Preparing the Puree 🥄
Once the potatoes are cooked, drain the water and transfer to a large bowl. Peel the roasted garlic and add the cloves to the mash. Then add the coconut milk and the vegetable butter. Season with salt and black pepper to taste. Use a mixer or a potato masher to knead everything until it is smooth and creamy. 🥄💥
5️⃣ Finalization 🌿
If you want a lighter, creamier puree, you can add more coconut milk until you reach the desired texture. Serve the puree on a plate and garnish with sesame seeds and fresh coriander leaves for a charming finishing touch. 🥄🍃
🧾 Nutritional Table 📊
| Nutrient | Serving (100g) | % VD* |
|---|---|---|
| Calories | 220 kcal | 11% |
| Carbohydrates | 40g | 13% |
| Proteins | 2g | 4% |
| Fats Totals | 8g | 12% |
| Fibers | 6g | 24% |
| Sodium | 120mg | 5% |
📍 *Daily Values are based on a 2,000 kcal diet.
🔄 Alternative Versions 🍃
Transform this recipe according to your preferences or dietary needs!
- 🧑🍳 Vegan Version 🌱: Replace butter with coconut oil and cow's milk with plant-based milk (coconut, almond, etc.).
- 💪 More Protein: Add 1 scoop of whey protein or tofu mashed for a thicker puree with more protein.
- 🍴 Low Carb: Swap the sweet potato for pumpkin or taro to reduce carbohydrates.
🚫 Common Mistakes and How to Avoid Them 💡
- 😅 Forgetting to roast the garlic: Raw garlic can be too strong, so always roast it first for a mild, caramelized flavor.
- 💦 Very liquid dough: If the puree is too thin, adjust with more sweet potato or coconut milk to achieve the desired texture.
- 🔥 Oven too high when roasting garlic: Garlic can burn! Cook over low heat and in a controlled manner.
- 🍽️ Not seasoning enough: Don't be afraid to add salt and pepper generously to balance the flavor.
🧊 How to Store 📦
This puree can be stored and reused in many ways!
- Refrigerator 🧊: Store in a closed jar for up to 4 days.
- Freezer ❄️: Can be frozen for up to 30 days. When reheating, do so in the oven or air fryer to maintain the creamy texture.
- To Reheat 🔥: Avoid the microwave, as it can dry out the puree. Prefer to heat it in the oven or air fryer. 180°C for 10 minutes.
📜 Recipe History 💭
This recipe of Sweet Potato Mashed Potatoes was born from an emotional memory. During a family dinner, where everyone brought a special dish, I decided to bring sweet potatoes — an ingredient that has always been part of my childhood.
When my grandmother made mashed potatoes, the house would be filled with a welcoming aroma that made everyone feel welcome.
By adding the roasted garlic and the coconut milk, I was able to capture the essence of that dish and rescue those nostalgic memories.
The smiles on my loved ones’ faces when they tried the recipe made me realize that besides nourishing the body, food also nourishes the soul.
📢 💬
Now it's your turn! 👇
- Did you do it there? Tell me in the comments how it turned out! 💬
- Save this recipe on your Pinterest so you don't forget! 📌
- Share with friends who love healthy and tasty food! ❤️
“Food is symbolic of love when words are inadequate.” – Alan D. Wolfelt
Frequently Asked Questions (FAQ)
Yes, you can replace the sweet potato with white or taro. However, sweet potatoes have a sweeter and more nutritious flavor, so the texture and flavor will be different. Experiment and see what you like best! 😋
Of course! Coconut milk gives the puree a creamier, more tropical flavor, but you can use almond milk, rice milk, or even oat milk. Just keep in mind that the flavor may change a little depending on the milk you choose. 🥥➡️🌰🍶
Yes! This recipe is completely vegan, since we use coconut milk and vegetable butter. Ideal for those who follow a food free from animal products. 🧈🍃
Yes, feel free! You can add rosemary, thyme, nutmeg or even a little curry for a different twist. Get creative! 🌰🍂
Sweet potato puree can be stored in the refrigerator for up to 3 days in a sealed container. If you want to keep it for longer, freeze it in portions. 🥶
Of course! You can add mushrooms, grilled vegetables, or even proteins like shredded chicken or tofu for a more complete meal. 🍄🍗
If the puree is too thick, add a little more coconut milk or hot water until it reaches the desired consistency. 🥥💧
Yes, roasted garlic gives a unique flavor, but if you prefer, you can use raw garlic or even another seasoning, such as caramelized onion. 🍂🧄
Yes! Sweet potato puree is naturally gluten-free, making it a great option for those who are gluten intolerant or on a gluten-free diet. 🌾❌
Yes, you can prepare the puree a day in advance. Store it in the refrigerator and reheat it before serving. 💪⏳
The recipe makes about 4 generous servings. If you need more, simply double the amount of ingredients. 👨🍳👩🍳
It is best to heat the puree in the oven or air fryer. Avoid the microwave, as it can dry out the puree. 🔥🍽️
Yes! Purple sweet potatoes have a milder flavor, but they are also delicious mashed. The color will be very vibrant! 🌸💜
Yes! If you don't like cilantro, you can replace it with parsley, chives or basil, which also add a fresh touch to the dish. 🌱🌿
The cost is around R$$15.00 for 4 servings. It's a very affordable and nutritious option! 💸🥳
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