Steamed Vegetables with Sweet Potato Mash

 

Introduction:

Looking for a healthy, colorful, and nutrient-packed meal? Steamed Vegetables with Sweet Potato Mash is the perfect choice! This recipe combines the natural sweetness of mashed sweet potatoes with the fresh flavors of steamed vegetables, making it a wholesome and delicious option for any meal.

 

Ingredients:

– 2 large sweet potatoes

– 1 cup broccoli florets

– 1 cup cauliflower florets

– 1 cup baby carrots

– 1 cup green beans

– 1 tablespoon olive oil

– Salt and pepper to taste

– Fresh herbs (optional, for garnish)

 

Instructions:

 

Step 1: Prepare the Sweet Potato Mash

1. Peel and chop the sweet potatoes into small cubes.
2. Bring a pot of water to a boil and add the sweet potato cubes.
3. Cook the sweet potatoes for about 15-20 minutes, or until they are tender.
4. Drain the water and mash the sweet potatoes until smooth.
5. Add 1 tablespoon of olive oil, salt, and pepper to taste. Mix well.

 

Step 2: Steam the Vegetables

1. While the sweet potatoes are cooking, prepare your vegetables.
2. Steam the broccoli, cauliflower, baby carrots, and green beans until they are tender but still crisp (about 5-7 minutes).
3. Season the steamed vegetables with a pinch of salt and pepper.

 

Step 3: Serve

1. Serve the mashed sweet potatoes on a plate and arrange the steamed vegetables on top or alongside.
2. Garnish with fresh herbs if desired.

 

Caloric Value and Nutrition Facts:

 

|     Nutrient               |     Per Serving     (1 plate) |

|————————|—————————|

| Calories               | 250 kcal                  |

| Carbohydrates          | 45g                       |

| Protein                | 4g                        |

| Fat                    | 5g                        |

| Fiber                  | 8g                        |

| Vitamin A              | 280% of Daily Value (DV)  |

| Vitamin C              | 70% of DV                 |

| Calcium                | 6% of DV                  |

| Iron                   | 10% of DV                 |

| Potassium              | 20% of DV                 |

 

Conclusion:

 

Steamed Vegetables with Sweet Potato Mash is not just a feast for the eyes but also a powerhouse of nutrition. Packed with vitamins, fiber, and essential minerals, this dish is perfect for anyone looking to eat clean without compromising on flavor. It’s also incredibly versatile and can be served as a main course or as a side dish. Enjoy this vibrant meal any day of the week!