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Home / Collections / Healthy Options

Mashed Sweet Potatoes with Avocado

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Author: Imma Published:4/26/2013Updated:5/22/2021
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Mashed Sweet Potatoes with Avocado

Growing up, it was customary to have avocados with your meal, for optimal enjoyment . ; just like it is customary to “butter up” everything, here inAmerica.

The only difference is the fat content in butter is outrageous. A 3.5-ounce of butter has an enormous 81 grams of fat compared to 14 grams in the same serving of avocado.

Mashed Sweet Potatoes with Avocado

Including avocado in this sweet potato recipe will help reduce saturated fat content from your meals and replace them with healthy fats. You know the days that you are trying to minimize your calorie intake. You do have those days, don’t you?

I like to indulge once in a while, by including butter in savory foods. But most often I would opt for more food. Although roasted garlic is very mellow as compared to raw garlic; it adds a lot of depth and flavor in these mashed potatoes without overshadowing the other ingredients. It also has its health benefits and can be added to most meal or you it can serve it, as an appetizer or use as rub on toasted bread.

This is not your typical sweet potatoes. This one is intriquing  – it combines avocado, roasted garlic, sweet potatoes and topped  with sweet onions , parsley. Simple, satisfying and makes for  an extremely tasty meal, very suitable to your time-crunch food prep needs. Try this mashed sweet potato and avocado recipe , you will not regret it.

Mashed Sweet Potatoes with Avocado

Mashed Sweet Potatoes with Avocado

Mashed Sweet Potatoes with Avocado

Mashed Sweet Potatoes with Avocado

Mashed Sweet Potatoes with Avocado

Mashed Sweet Potatoes with Avocado

Mashed Sweet Potatoes with Avocado

Mashed Sweet Potatoes with Avocado

 

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Mashed Sweet Potatoes with Avocado
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Mashed Sweet Potatoes with Avocado

Simple, satisfying and makes for  an extremely tasty meal, very suitable to your time-crunch food prep needs. Try this mashed sweet potato and avocado recipe , you will not regret it.
5 from 3 votes
Prep: 15 mins
Cook: 35 mins
Total: 50 mins
African
Servings 3

Ingredients

  • 1 pound sweet potatoes
  • 2 garlic heads
  • 2 teaspoons canola or olive oil
  • 1 medium avocado
  • 1/3 cup sliced onion
  • 1/2 lemon juice
  • Salt and pepper to taste
  • Fresh parsley or any herb of your choice

Instructions

  • Preheat the oven to 400 degrees. Clean and dry the sweet potatoes, poke holes into the sweet potatoes, place in the microwave and cook for about 4 minutes.
  • Cut the top 1/4" to 1/2" off of a whole head of garlic, so that each individual clove should be visible. Make sure every garlic clove is exposed.
  • Place the head of garlic on foil paper .Drizzle the top of the garlic with a bit of oil, about 1 teaspoon. Wrap it up and place it the oven to roast together with the potatoes .Roast sweet potatoes for about 20 minutes or until they are cooked through.
  • Roast garlic for about 30 minutes; it should be soft, fragrant, and golden. Let the garlic cool then squeeze individual cloves out of the skin.
  • Mash the sweet potatoes and roasted garlic, with a wooden spoon season with salt and pepper .Set aside.
  • Meanwhile sweat the onions, add chopped parsley. Set aside
  • Peel avocado, add lemon juice, mash together. Combine with mashed potatoes. Serve immediately topped with onions and chopped parsley.

Nutrition Information:

Calories: 165kcal (8%)| Carbohydrates: 33g (11%)| Protein: 2g (4%)| Fat: 2g (3%)| Sodium: 84mg (4%)| Potassium: 535mg (15%)| Fiber: 4g (17%)| Sugar: 7g (8%)| Vitamin A: 21450IU (429%)| Vitamin C: 7.5mg (9%)| Calcium: 53mg (5%)| Iron: 0.9mg (5%)
Author: Imma
Course: Main
Cuisine: African
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Comments & Reviews
  1. Timetocook says

    Posted on 4/1 at 10:10PM

    YES! Really impressed when I’m not usually, because I cook many family Lebanese and Greek dishes and do not make random recipes , when I do it is never usually a wow recipe, but this one is. Thank you very much I will be following your blog and finding you on social media

    Reply
    • imma africanbites says

      Posted on 4/2 at 7:03PM

      Awww. That means a lot to me. Thank you for the kind words. 🙂

      Reply
  2. KT says

    Posted on 11/30 at 4:25PM

    5 stars
    I do not like ‘lightly cooked” onion, so mine was just sweet potato, lemon, avocado… some salt a little paprika and a little curry powder (b/c I tend to put curry powder on most everything)

    And WAY better than I imagined. Seriously flavorful!

    Reply
  3. KT says

    Posted on 11/30 at 2:24PM

    Any suggestions if one has an aversion to microwaves?

    Reply
  4. Mona says

    Posted on 12/10 at 6:49AM

    Will this last for leftovers? I’m thinking of meal prepping it on a Sunday for dinner during the week, but I know avocados don’t last and turn brown. Thoughts?

    Reply
    • ImmaculateBites says

      Posted on 12/11 at 7:27PM

      No it would not last because of the avocados.Just like you mention, they do turn brown.

      Reply
  5. Barb says

    Posted on 6/6 at 4:49AM

    This sounds delicious. One little question: the sweet potato ingredient is written as ‘1 sweet potatoes’. Is the missing word ‘pound’? I’m sure you’re using more than one potato, especially with 2 full heads of garlic.

    Reply
    • ImmaculateBites says

      Posted on 6/6 at 4:55AM

      Barb, thanks for pointing that out. I have updated the recipe.

      Reply
      • Kage says

        Posted on 5/29 at 11:57AM

        How much in a serving ?
        How many calories in a serving ?

      • ImmaculateBites says

        Posted on 6/3 at 7:08AM

        Hi kage ! recipe has been updated with servings and calories.

  6. Bill says

    Posted on 1/19 at 9:26AM

    This was great! Thanks for the recipe!

    Reply
    • Africanbites says

      Posted on 1/20 at 4:07PM

      Glad you liked it Bill

      Reply
  7. Harmien says

    Posted on 8/15 at 1:37AM

    5 stars
    Honestly? I used just 1 head of garlic, 2 seemed a bit much for me, but I LOVED it!! Will be making this again for sure! Thank you!!

    Reply
  8. Liz says

    Posted on 7/19 at 12:42PM

    I just found your blog and I’m so thrilled to have. I love that you are presenting something different from what I usually see on food blogs, and I’m really excited to try a number of the recipes.

    I was on a kick last year where I was eating a lot of sweet potatoes, avocados, and fresh garlic because all three have great health benefits. But, I never thought to combine them all. This looks like a really interesting and delicious combination which I will try this weekend! I’ll try to remember to report back after I try it.

    Reply
  9. Kendall says

    Posted on 7/13 at 2:03AM

    I was a little sceptical of this combination but wow it was good! This is going to be made in my kitchen at least a couple times a week 🙂

    Reply
    • Africanbites says

      Posted on 7/13 at 3:40AM

      Thanks for reporting back kendall, glad you enjoyed it just as much as I do!

      Reply
  10. Africanbites says

    Posted on 5/31 at 6:07PM

    It really smells and taste good. Thanks for stopping by!

    Reply
  11. Hayley Littlemore says

    Posted on 5/30 at 10:29AM

    5 stars
    Hi, I’m cooking this right now and it smells soooo good! 🙂

    Reply

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