4 from 1 vote
Vegan Sweet Potato Black Bean Mash
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins

A quick to prepare vegan, egg-free, dairy-free, nut-free and gluten-free delicious main course meal to be paired with your favorite grain or gluten-free alternative.

Course: Main Course, Side Dish
Cuisine: All Cuisines, Vegan
Servings: 2 people
Calories: 356 kcal
Author: @dietitian_mom
  • 1 ½ cups mashed sweet potato [360 g]
  • 1 cup cooked black beans (or canned beans, drained and rinsed well) [170 g]
  • ½ cup diced onion [36 g]
  • ½ tablespoon olive oil (or other vegetable oil)
  • ¾ teaspoon garlic powder
  • ¾ teaspoon onion powder
  • 1/8 teaspoon ground black pepper (more if desired)
  • ¼ teaspoon salt (more if desired)
  • dash of paprika (optional)
  • sprinkle of fresh chopped basil on top (optional)
  1. Cook the sweet potato using the microwave (poke a few holes into the potato using a fork or knife, sprinkle some water on top of the sweet potato and then heat in a covered microwave-safe dish for 2 minutes at a time until it is cooked through. Test this by inserting a fork or knife into the sweet potato. It should be cooked through if the knife or fork inserts easily. Be careful when removing the potato from the microwave!). Alternatively you can cook the sweet potato on the stovetop using a steamer or in boiling water.
  2. Meanwhile, drain and rinse the canned beans (if you don’t have cooked beans available) and dice the onions. Cook your preferred grain or gluten-free alternative on the stovetop.
  3. Heat up half a tablespoon of oil in a skillet on medium heat. Once the oil is hot, sauté the diced onions in the oil until soft and translucent (at least 3-5 minutes).

  4. Add in the cooked or canned black beans and the salt, pepper, garlic powder and onion powder. Mix together and let cook for another 5 minutes, stirring occasionally, until the beans are heated through.

  5. While the beans are cooking, remove the skin off the sweet potato and mash.
  6. Add the measured amount of mashed sweet potato into the skillet mixture and stir together. Taste and adjust seasonings as desired.

  7. That's it! This dish is ready to serve with your favorite cooked grain or gluten-free alternative. Top with a sprinkle of fresh chopped basil if you like.

Recipe Notes

If you have time, sauté the chopped onions longer until they are caramelized to heighten the flavor of this recipe. For adults, you can use firmer cooked black beans for more texture in this dish, but parents with young children may want to use well cooked black beans instead. This recipe also works well with other cooked or canned beans such as small white navy beans or red kidney beans. You could also sprinkle some fresh chopped cilantro on top instead of chopped fresh basil leaves.

This dish also tastes delicious as a topping on wholegrain toast, especially if you smear a layer of a nut or seed butter on the toast first



Nutrition Facts
Vegan Sweet Potato Black Bean Mash
Amount Per Serving
Calories 356 Calories from Fat 36
% Daily Value*
Fat 4g6%
Sodium 79mg3%
Potassium 1361mg39%
Carbohydrates 69g23%
Fiber 15g63%
Sugar 15g17%
Protein 12g24%
Vitamin A 40360IU807%
Vitamin C 44.1mg53%
Calcium 112mg11%
Iron 3.3mg18%
* Percent Daily Values are based on a 2000 calorie diet.