Sweet Potato & Carrot Mash Recipe

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Ingredients:

Serving

2 carrots, peeled and roughly chopped
1 orange sweet potato, peeled and cut into bite-sized cubes
1 granny smith apple, peeled, cored and roughly chopped
2 cups salt reduced vegetable stock
3 tbsp reduced fat margarine (if that's your preference) or 3 tbsp butter (if that's your preference)
1 leek, thinly sliced
1 onion, minced
3 garlic cloves, minced
1 tbsp fresh ginger, finely grated
1/2 cup coriander leaves, finely chopped
1/4 cup sunflower seeds (optional)

Directions:

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.
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.
Transfer to a serving bowl, stir through the coriander leaves (and sunflower seeds if including) and serve.

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Nutrition Facts

Per Serving Per 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.

Tastes

salty
savory
bitter
sweet

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