Ingredients with Measurements:
- 2 large sweet potatoes, peeled and cubed
- 1 tablespoon olive oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground ginger
- 1/4 teaspoon cayenne pepper
- 1 can (15 ounces) African mango, drained and mashed
- Salt and pepper, to taste
- 1/4 cup chopped fresh cilantro, for garnish
Special equipment needed:
- Large pot
- Potato masher or fork
- Skillet
Step-by-step instructions:
1. In a large pot, bring water to a boil. Add the cubed sweet potatoes and cook until tender, about 15 minutes.
2. While the sweet potatoes are cooking, heat the olive oil in a skillet over medium heat. Add the chopped onion and garlic and cook until softened, about 5 minutes.
3. Add the ground cumin, coriander, cinnamon, ginger, and cayenne pepper to the skillet and cook for another 2 minutes.
4. Drain the African mango and mash it with a fork or potato masher.
5. Once the sweet potatoes are tender, drain them and return them to the pot. Add the spiced onion mixture and mashed African mango to the pot.
6. Mash the sweet potatoes, onion mixture, and African mango together until smooth. Season with salt and pepper to taste.
7. Serve the African Mango and Sweet Potato Mash hot, garnished with chopped cilantro.
- Time:
Preparation time: 15 minutes
- Cooking time: 20 minutes
Temperature:
- Serve hot
Serving size:
- 4 servings
Nutritional information:
- Calories: 190
- Fat: 3g
- Carbohydrates: 40g
- Fiber: 7g
- Protein: 4g
Substitutions for ingredients:
- Instead of African mango, you can use regular mango or papaya.
- Instead of sweet potatoes, you can use yams or butternut squash.
- Instead of cilantro, you can use parsley or green onions.
Variations:
- Add some chopped jalapeno peppers for a spicy kick.
- Top with some chopped peanuts or cashews for added crunch.
- Add some coconut milk for a creamier texture.
Tips and tricks:
- Make sure to mash the sweet potatoes well to get a smooth texture.
- Adjust the spices to your liking.
- You can make this dish ahead of time and reheat it in the oven or microwave.
Storage instructions:
- Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat in the microwave or oven until heated through.
Presentation ideas:
- Serve the African Mango and Sweet Potato Mash in a large bowl or on individual plates.
- Garnish with chopped cilantro or green onions.
Garnishes:
- Chopped cilantro, parsley, or green onions
- Chopped peanuts or cashews
Pairings:
- Grilled chicken or fish
- Roasted vegetables
- Steamed rice or quinoa
Suggested side dishes:
- Green salad
- Roasted vegetables
- Steamed rice or quinoa
Troubleshooting advice:
- If the mash is too thick, add a little bit of water or vegetable broth to thin it out.
- If the mash is too thin, cook it over low heat until it thickens up.
Food safety advice:
- Make sure to wash your hands and all utensils before preparing the dish.
- Store any leftovers in the refrigerator and reheat thoroughly before eating.
Food history:
- African mango is a fruit that is native to West Africa and has been used for centuries for its medicinal properties.
Flavor profiles:
- The African Mango and Sweet Potato Mash has a sweet and savory flavor with a hint of spice.
Serving suggestions:
- Serve the African Mango and Sweet Potato Mash as a side dish or as a vegetarian main course.
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