A Smooth Twist on a Classic
Sweet potato mash is a staple—but adding spelt takes it to a whole new level. This combo brings a nutty, slightly chewy texture with a creamy finish. It’s comforting, flavourful, and packed with goodness.
Why You’ll Love This Dish
It’s simple, filling, and a great alternative to regular mash. Spelt adds fibre and protein, while sweet potato brings natural sweetness. No fancy tools needed, just basic ingredients and 30 minutes.
Creamy Spelt & Sweet Potato Mash
Description
A creamy, wholesome mash combining sweet potato and spelt for a nutty, hearty side dish. Perfect for cosy dinners or healthy meal prep.
Ingredients
Instructions
Cook the Spelt:
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Add rinsed spelt to a saucepan with 500 ml of water. Bring to a boil, then reduce heat and simmer for 20 minutes or until tender. Drain and set aside.
Boil Sweet Potatoes:
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While the spelt cooks, add diced sweet potatoes to another pan. Cover with water and boil for 15–20 minutes until soft.
Drain and Mash:
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Drain the sweet potatoes, return to the pot, and mash with olive oil, milk, salt, pepper, and garlic (if using) until smooth.
Combine:
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Stir in the cooked spelt. Mix well for a chunky, creamy mash with texture.
Finish & Serve:
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Sprinkle with chopped parsley and an extra drizzle of olive oil before serving.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 210kcal
- % Daily Value *
- Total Fat 5g8%
- Saturated Fat 0.8g4%
- Sodium 360mg15%
- Potassium 620mg18%
- Total Carbohydrate 35g12%
- Dietary Fiber 6g24%
- Sugars 6g
- Protein 6g12%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Substitutions & Storage
- Make it vegan: Use plant-based milk.
- Add spice: Stir in smoked paprika or cumin.
- Swap spelt: Try quinoa or bulgur if you’re out of spelt.
- Storage: Keeps in the fridge for 3 days in an airtight container. Reheat with a splash of water or milk.
- Make ahead: Prepare both spelt and mash ahead; mix before serving.
healthy, vegetarian, fibre-rich, quick, mash, sweet potato, spelt
