Nutrient-Rich Mashed Sweet Potatoes with Red Bell Pepper
Sweet potatoes are far more nutrient rich and have less calories than white potatoes; one medium spud containes 400% of daily requirment for vitamin A, is rich in vitamins B6 and C, potassium, fiber and beta-carotene.
[su_expanding_quote_web source_site=”Medical News Today” source_url=”http://www.medicalnewstoday.com/articles/281438.php” right_quote=”Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease and delay aging and body degeneration.” short_quote=”Consuming foods rich in beta-carotene may reduce the risk of cancer”]These mashed potatoes with the additional superfoods red bell pepper and onion, make not only a delicious meal but also boosts our immune system.
Variations:
- Use 2 leeks, washed well and thinly sliced, instead of onion and bell pepper
- Instead of red bell pepper, use poblano pepper
Ingredients
- 2 sweet potato large
- 1/2 teaspoon salt
- 1 tablespoon expeller-pressed canola oil
- 1 red onion sliced
- 1 red bell pepper sliced
- 1/2 cup broth
Adjust servings:
Units:
Instructions
- If the sweet potatoes are not organic, peel them. Cut into bite-size pieces and place in a saucepan. Put in salt, cover and bring to a boil. Turn down heat and simmer until tender, 15 – 20 minutes.
- Meanwhile heat canola oil in a skillet. Place onion in skillet and cook, stirring occasionally until it is transparent about 8 – 10 minutes. Add red bell pepper, mix in and cook another 10 minutes until bell pepper is tender.
- Drain sweet potatoes. Place back in saucepan and mash. Add 1/2 cup of broth, mash again. If it is too dry, mix in another 1/2 cup of broth or more until it has the consistency you prefer. Mix in onion/red bell pepper mix, season with salt and black pepper and serve.
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