By HighSatiety diet: Meals that keep you fuller for longer.
Sweet Potato and Cumin Mash (Vegetarian)
1 step
Prep:5minCook:25min
Mash is a healthier and lower energy alternative to fries and this version goes further by using yoghurt rather than butter which is often added to mash but is high in calories. Consequently, this recipe is very low in energy density as well as being high in fibre. Also as potatoes have also been shown to be the most effective food at reducing hunger in the Satiety Index, a portion of this mash will help to keep hunger at bay for relatively few calories. As well as accompanying meats and fish, it can also be used as a topping on cottage and fish pies. Vegans can replace the Greek yoghurt with a non-dairy version.
Updated at: Sun, 29 Sep 2024 11:56:28 GMT
Nutrition balance score
Great
Glycemic Index
67
Moderate
Glycemic Load
22
High
Nutrition per serving
Calories155.2 kcal (8%)
Total Fat0.5 g (1%)
Carbs32.3 g (12%)
Sugars7.3 g (8%)
Protein5.9 g (12%)
Sodium387.1 mg (19%)
Fiber4.8 g (17%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
Instructions
Step 1
Peel and cut up the potatoes then boil them in a pan of slightly salted water for 15 minutes until soft. Drain the potatoes and rinse. Put the potatoes into a bowl, add the yoghurt and cumin and mash thoroughly. Return to the pan to reheat and season with black pepper. Add a small amount of water if necessary. Suggested servings: Four side portions.
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