Creamy Spelt & Sweet Potato Mash

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.

Prep Time 10 mins

Cook Time 25 mins

Total Time 35 mins

Cuisine: British

Courses: Side Dish

Difficulty: Beginner

Servings: 4

Estimated Cost: 4.50

Calories: 210

Best Season: Winter

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

150 g Spelt (rinsed)
600 g Sweet Potatoes (peeled and diced)
1 tbsp Olive Oil (extra virgin)
1 tsp Sea Salt
½ tsp Black Pepper (freshly ground)
1 tbsp Fresh Parsley, chopped (optional)
1 clove Garlic, minced (optional for extra flavour)
2 tbsp Plant-based Milk or Regular Milk (for creaminess)

Instructions

Cook the Spelt:

1
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:

2
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:

3
Drain the sweet potatoes, return to the pot, and mash with olive oil, milk, salt, pepper, and garlic (if using) until smooth.

Combine:

4
Stir in the cooked spelt. Mix well for a chunky, creamy mash with texture.

Finish & Serve:

5
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.

Keywords: healthy, vegetarian, fibre-rich, quick, mash, sweet potato, spelt

Tips & Variations

Add a Punch of Flavour

Mix in caramelised onions or roasted garlic.
Add a spoon of tahini or Greek yoghurt for richness.
Swap olive oil for butter or vegan butter if preferred.

Creative Serving Ideas

Serve alongside grilled halloumi or roasted veg.
Use as a base for a plant-based shepherd’s pie.
Top with toasted seeds or nuts for crunch.

Conclusion

Spelt and sweet potato mash is a clever, comforting twist on the traditional side. It’s quick, satisfying, and full of texture. Give it a go this week—you might just find your new favourite mash. Let us know how it turns out in the comments or tag us in your photos!

Read it online: https://greatbritishspeltrecipes.com/recipe/creamy-spelt-sweet-potato-mash/

Valentina

A dietitian with a passion for spelt cooking. After trying different diets, I found spelt works best in my kitchen. Join me for simple, delicious recipes that bring out the best in this ancient grain!