There is one simple inspiration behind this meal: something I can eat easily that is soft on my teeth. A few days into my Invisalign teeth straightening journey, I was in quite a bit of pain and struggled to bite foods. I had never experience sensitive teeth before, nor dental work at all so it was all a bit of shock to my mouth. My usual snacks of crunchy apple and spoons of peanut butter just weren’t going to cut it, and nor were fresh, hearty salads with raw vegetables. I had to learn to adapt… so here comes the smash.
After a quick google for some soft sweet potato recipes, I came across some simply smashed sweet potatoes – why hadn’t I thought of that before? Steamed in their skins, added to some gently spiced veggies, tomatoes and beans, and here it is: a wholesome, hearty and healthful bowl (that’s easy to chew!): Tomato Spiced Sweet Potato Smash.
I went for a Spanish-esque array of flavours, using my favourite combination of smoked paprika, cumin and garlic finished off with some fresh and zesty lemon juice. I also add miso for that umami depth of flavour to compliment the tomatoes and some ginger, because I am all about that zing. I’ve added some spinach, because I can never seem to have a meal without greens – and wilted down they are much easier to enjoy. I can imagine kale or cavolo nero would also work wonders here. Just add the greens – remember to eat that rainbow!
Let’s not forget those gorgeously plump butter beans. I do not cook enough with them, and this recipe has re-ignited my love for them. What’s great is that they hold their own in this Tomato Spiced Sweet Potato Smash, adding a deliciously buttery protein punch that will keep you going. Don’t have any butter beans? How about trying cannellini beans or chickpeas instead but give butter beans another chance, for my sake.
The serving ideas are merely my suggestions, and you know how much I love avocado! Pick and choose your toppings according to your mood and let’s get smashing…
Tomato Spiced Sweet Potato Smash
2 medium sweet potatoes, in chunks
1 white onion, small dice
1 yellow or red pepper, thinly sliced
½ tsp each: smoke paprika, ground cumin, garlic powder, thyme
1-inch piece ginger, peeled and grated
1 tin butter beans, drained
1 tsp brown rice miso paste
1 tin chopped tomatoes
2 tbsp tomato puree
1 handful spinach
Salt and black pepper
To serve: 1 avocado, plain unsweetened yoghurt, hemp seeds, coriander, fresh lemon juice
Steam or boil the sweet potato chunks (skin on) until just tender but not falling apart. Place them in a bowl and roughly mash them with a fork. Leave to one side covered.
Heat a good drizzle of olive oil in a frying pan and add the onion. Fry off for 5 minutes and then add the pepper slices. Continue to fry for 7-10 minutes until the onion is caramelised and the pepper is soft.
Add all the spices and the ginger to the frying pan and fry until fragrant for about 1 minute.
Now add the beans, the sweet potato and brown rice miso paste and give it a good stir before adding the tinned tomatoes and tomato puree. You may want to add a splash of water if it looks quite dry. Cook for a couple of minutes and then add the spinach and stir to wilt the leaves.
Serve in bowls, topped with avocado slices, a dollop of yoghurt, some hemp seeds, fresh coriander and a squeeze of lemon juice (about 1 tbsp each). Best eaten straight away, although leftovers will keep in an airtight container in the fridge for 2 days. You can enjoy this cold the following day or reheat in a frying pan (or microwave).
Have you given my Tomato Spiced Sweet Potato Smash a go? Or perhaps I have inspired you to try butter beans in a similar recipe? I would love to hear your thoughts, please leave a comment below, and tag me in your creations – I’m @nourishing.amy on Instagram and use the hashtag #nourishingamy.
With smashing love x