Miso Mash
This miso mash is super quick, easy and only includes four ingredients.. well I guess five if you count water. It’s vegan and oil free! All you need are the following ingredients.
Ingredients for Miso Mash
- sweet potatoes
- miso
- garlic
- olive oil
- water
I know, so simple. It’s almost hard to believe. Although there are only a few ingredients, this quick dish is packed with health benefits.
I’ve been adding a lot of miso into my meals ever since I started reading Dr. William Li’s book, Eat to Beat Disease. In this book, he busts all of the myths around soy.
Health Benefits of Soy
Soy foods are antiangiogenic, which means they starve cancers by cutting off their blood supply. Miso is a source of copper, manganese, vitamin K, protein, and zinc. It’s also good for your gut health as it is fermented.
You can buy miso on The Plant Based Palette shop. I always have a container stored in my fridge. The great part is that one container will last you a while.
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Organic Miso$9.94
I got the sweet potatoes from Good Apple Foods. Every week this Austin-based company delivers boxes of organic produce from local Texas farms. With every box subscription sent, they give a box to a family facing food insecurity. How amazing is that! A lot of times there are a variety of sweet potatoes in the deliveries.
Health Benefits of Sweet Potato
Sweet potatoes are a good source of fiber and antioxidant rich. Antioxidants protect your body from free radical damage and promote a healthy gut and brain. They also provide a lot of protein for those who chose to go fully plant-based.
Now for last ingredient, garlic. Not only does garlic just make the world taste better, it also makes your body feel better.
Health benefits of garlic
Garlic has been shown to fight off infections and boost immunity. Like the rest of the ingredients, it is high in antioxidants. It is said to also detoxify the body from heavy metals.
Now that you know all the health benefits to this Miso Mash recipe, let’s get started on the method.
Method for making miso mash
First boil water in a pot just enough to place a steamer in the pot. While the water heats up, prepare your sweet potatoes. Rinse sweet potatoes and slice or cube into large pieces. Once the water is boiling, place the sweet potatoes into the pot and steam for 15 minutes.
While the sweet potatoes are steaming, mince garlic cloves and place in an pan with olive oil. Cook on low heat until fragrant. Add in 1/2 cup of water and cook on medium heat. Then add in 2 Tbsp of miso paste. Use a whisk to combine the ingredients until it is smooth. Cook this on medium heat for 10 minutes.
After the potatoes have been cooking for 15 minutes, use a fork to poke the potatoes to ensure that they are soft. If so, then dump out the water and take out the steamer. Put the sweet potatoes back into the pot and mash it up. I used a stainless steel masher, but you could use a whisk, a fork or a large serving spoon. Once potatoes are fully mashed, mix in the miso garlic sauce until well combined. Then it is ready to serve.
Miso Mash
Ingredients
- 3 sweet potatoes
- 2 Tbsp olive oil
- 4 cloves minced garlic
- 1/2 cup water
- 2 Tbsp miso paste
Instructions
- In a pot, boil water with a steamer. While the water heats up, cut the sweet potatoes into large cuts and mince the cloves of garlic.
- When the water is boiling, add the large cuts of sweet potato into the pot and put lid on to steam for 15 minute or until hot.
- While the sweet potatoes are cooking, heat up a small pan with olive oil. Then toss in the garlic on low heat. Cook until fragrant.
- Add in the cup of water and miso paste. Whisk ingredients in pan on medium heat until well combined.
- Continue to cook miso sauce for 10 minutes or until thicken.
- After the sweet potatoes are soft and done cooking, take water and steamer out of the pot. Put the sweet potatoes back into the now empty pot and mash. Once well mashed, stir in the miso garlic sauce until fully combined. Then serve and enjoy!
