Some of the best meals are the simplest ones. This one-pot mash comes together with just a few budget-friendly canned goods, and its gentle, creamy consistency makes it an ideal choice for anyone with sensitive teeth or a low appetite.
Sweet potatoes bring natural sweetness, black beans add a hearty, savory depth, and a little milk and a pinch of spice tie it all together. There's no peeling, no chopping, and only one pot to wash. It's comforting, filling, and ready in about the time it takes to set the table.
Ingredients
- 1 can (15 oz) sweet potatoes, drained
- 1 can (15 oz) low-sodium black beans, rinsed and drained
- 1/2 cup milk or fortified soy milk
- 1/2 teaspoon garlic powder or cumin
- 1/2 cup shredded cheddar cheese (optional)
- 1 pinch salt and pepper
Directions
- Prep: Wash your hands. Open and drain the sweet potatoes and black beans.
- Mash: In a saucepan over medium heat, warm the sweet potatoes, beans, milk, and spices. Mash gently with a fork for 5 minutes.
- Melt: Stir in the cheese until creamy, then remove from the heat.
- Serve: Eat warm, or refrigerate for up to 3 days.
Storing and Reheating
This mash keeps in the refrigerator for up to 3 days, which makes it a good make-ahead option. To reheat, warm a single portion in the microwave with a splash of milk to bring back its creamy texture.
Make It Your Own
The recipe is flexible. Garlic powder gives a mild, savory flavor, while cumin adds a warmer, earthier note. Choose whichever you prefer, and skip the cheddar if you'd like a lighter dish. Fortified soy milk works in place of dairy milk. Enjoy it on its own as a light meal, or serve a small scoop alongside a simple protein and a vegetable.
About Aster Aging
Aster Aging is a 501(c)3 nonprofit organization dedicated to serving our local communities since 1979. Aster provides a full continuum of services to help older adults and their families navigate aging with independence and dignity.
Aster impacts thousands of older adults and their families in the East Valley through our core programs:
