Cardamom Mashed Sweet Potatoes
30 mins (prep 10, cooking 20)
10 ingredients
3-4 servings
What you see is what you get but the cardamom is a nice surprise. The recipe is from the World Food Cafe in London (UK). They offer a sweet pepper relish with it but I'd prefer thinly sliced sweet peppers in a sweet sour vinaigrette. For vegetarians this is fine as a main dish but I can see this as a nice side dish for roast lamb or even chicken. I have altered the recipe slightly to my taste and if you want to go vegan use vegetable oil instead of butter. I find adding the honey too sweet but taste and decide. Also, I prefer white pepper in combination with cardamom. It's your call. Do not use canned peas. That would be horrible. Apparently the recipe originated in Tanzania on a visit to a game reserve. The cook was creatively catering to a vegetarian.

Categories:  side-dish , african , equipment , potluck , low-in... , low-sodium , time-to-make , low-protein , low-cholesterol , low-calorie , <-30-mins , south-african , healthy , vegetarian , potato , to-go... , vegetable , healthy-2 , stove-top , yam~sweet-potato ,
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Serving Size (93.87 g)
Servings 3
Amount per Serving
Calories 200.25 Calories from Fat 109.08
% Daily Value *
Total Fat 12.12g 55.96%
Saturated Fat 7.63g 114.38%
Trans Fat 0.48g %
Cholesterol 31.8mg 31.8%
Sodium 101.97mg 12.75%
Total Carbohydrate 22.44g 22.44%
Dietary Fiber 3.1 g 37.23%
Sugars 1.74 g %
Protein 1.29g 7.72%
Vitamin A 473.93IU% Vitamin C 12.94mg%
Calcium 16.5mg% Iron 0.42mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
corn kernels, large, ground cardamom, salt and pepper, snap peas, sliced