Sweet potato and bean mash

This sweet potato and bean mash is a great source of potassium and magnesium. Serve it with a lean protein of your choice like chicken, fish or pork.

Ready in

40 min

Serving size

Serves 6


  • 2 tsp (10 ml) olive oil
  • 1 medium onion, chopped
  • 1 large sweet potato in the skin, diced
  • 1 x 410 g tin of butter beans, with the liquid
  • 1 tsp (5 ml) Dijon mustard
  • chopped fresh Italian parsley to taste
  • lemon juice and black pepper to taste


  1. Heat oil in a saucepan and fry onion until soft. Add sweet potato and 100 ml water and bring to the boil.
  2. Reduce the heat and simmer with a lid for 20 minutes until soft enough to mash.
  3. Drain the butter beans but keep the liquid. Add beans to the sweet potato mixture and cook together for 2-3 minutes.
  4. Mash mixture with about 30 ml of the retained liquid. Season with mustard and parsley, lemon juice and pepper to taste. Serve a small portion of mash with a lean protein of your choice. Try it with the Aromatic citrus chicken or the Crispy sesame seed fish.

This recipe is from the Dash Edition

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