Nutritional Bonus: The sweet potatoes in this dish boost the vitamin A content to over 200% of your daily need. Better yet, the vitamin A appears in its beta-carotene form, which promotes bone growth and teeth development. You’ll also get almost 10% of your fiber needs taken care of with just 1 serving, along with healthy doses of zinc and manganese.

Prep Time
20 min
Cook Time
50 min
70 min


  • 5 medium sweet potatoes (3 1/2 to 4 lb), peeled and cut into 3/4-inch pieces
  • 3/4 cup light coconut milk
  • 2 tsp cardamom, ground
  • 1 tsp pure vanilla extract
  • 1/2 tsp sea salt
  • 1/8 tsp fresh ground black pepper
  • 1/8 tsp cayenne pepper
  • 1/3 cup unsalted pecan halves, chopped


  1. Preheat oven to 325°F. Bring a large pot of water to a boil over high heat. Add sweet potatoes, return to boiling and cook until soft, about 10 minutes. Drain and transfer potatoes to the bowl of a stand mixer (or use a large bowl and a hand-held electric mixer).
  2. Add coconut milk, cardamom, vanilla, salt, black pepper and cayenne to potatoes. Mix on medium speed until smooth, scraping down sides of bowl once or twice. Transfer to a 9 x 9-inch baking dish. Sprinkle pecans evenly over sweet potato mixture.
  3. Bake 45 to 50 minutes, or until edges are slightly browned. Cool on a rack for 10 minutes and serve.

Nutrition Information

  • Serving Size 1/2 cup
  • Calories 100
  • Carbohydrate Content 15 g
  • Cholesterol Content 0 mg
  • Fat Content 3.5 g
  • Fiber Content 2 g
  • Protein Content 2 g
  • Saturated Fat Content 1 g
  • Sodium Content 120 mg
  • Sugar Content 5 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 0 g