Sweet Potato Pumpkin Mash {Instant Pot}

This Sweet Potato Pumpkin Mash is a beautiful combination of fall flavours. It’s also only six ingredients; therefore, you can’t beat simplicity and festive flavour. I cooked my sweet potatoes in the Instant Pot; however, this recipe can also be adapted to stove top. This Sweet Potato Pumpkin Mash recipe can be an elegant side dish for family dinners, Thanksgiving or used as a bed for grilled protein or simply as a way to boost your vitamin A intake!

Getting your ingredients ready ahead is key for speedy prep of this Sweet Potato Pumpkin Mash. 

How to Cook Sweet Potatoes in the Instant Pot?

Love the instant pot for hands-off cooking. I feel like I can truly “set it and forget it.” Plus, I don’t have to worry about over-cooking since the temperature will hold until I’m ready to use.

Instant Pot is a great way to cook your sweet potatoes in 25 minutes on high pressure! 

Use Instant Pot to cook your 4 medium sweet potatoes by placing cleaned and peeled sweet potatoes on top of wire rack. Add 1 cup of water. Cook for 25 minutes on high pressure with the valve in sealed position. Be sure to watch our Dietetic Directions Instagram reel for How to Cook sweet potatoes in the instant pot!

What’s the Nutrition of Pure Pumpkin?

In one cup of pumpkin, we receive only about 100 calories and an impressive 6-7 grams of fibre, which helps with lowering cholesterol and feeling full. There’s also over 200% of your daily vitamin A requirement in the same portion. The colourful pumpkin flesh not only has this powerful antioxidant (beta-carotene) but it also provides vitamin K, copper, iron and vitamin E. Furthermore, pumpkin can help in boosting immunity with its antioxidant content from beta-carotene, as well as its vitamin C and vitamin E. Without a doubt, pure pumpkin is a nutrient-dense addition to your recipes. You can also portion 1 cup amounts in your freezer for easy additions to your smoothies, soups or sauces.

Pure Pumpkin is a dietitian pantry staple and perfect for storing in 1 cup freezer portions for future cooking! 

Without further ado, here’s the Sweet Potato Pumpkin Mash recipe!

• Serves: 4
• Prep Time: 15 minutes
• Cook Time: 40 minutes

Ingredients:

• 4 medium sweet potatoes, peeled, steamed/cooked
• 2 tbsp butter, olive oil or non-hydrogenated margarine
• 1 cup pure pumpkin, unsweetened and canned
• 1 clove garlic, minced
• ½ tbsp fresh rosemary, chopped
• 1/3 cup cream, 35%
• ½ cup water (more if prefer thinner consistency)
• Kosher salt & fresh ground pepper to taste

Sweet Potato Pumpkin Mash Directions:

1. Firstly, use Instant Pot to cook your 4 medium sweet potatoes by placing cleaned and peeled sweet potatoes on top of wire rack. Add 1 cup of water. Cook for 25 minutes on high pressure with the valve in sealed position.
2. After cooked, remove sweet potatoes and set aside. Clean the metal instant pot bowl.
3. Third, set Instant Pot on sauté and add your butter to melt. Then, add cooked sweet potatoes and pure pumpkin. Stir to combine.
4. Next, toss in minced garlic and fresh rosemary with the sweet potato and pumpkin mix.
5. Add cream and stir to prevent sticking. Pour in water and stir. Add more water if desiring thinner consistency.
6. Finally, season your Sweet Potato Pumpkin Mash with salt and pepper. Adjust to taste.

Sweet Potato Pumpkin Mash {Instant Pot}

Yield: 4

Prep Time: 10 minutes

Cook Time: 25 minutes

This Sweet Potato Pumpkin Mash is festive and flavourful! Enjoy the simplicity in your Instant Pot.

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Ingredients

• 4 medium sweet potatoes, peeled, steamed/cooked
• 2 tbsp butter, olive oil or non-hydrogenated margarine
• 1 cup pure pumpkin, unsweetened and canned
• 1 clove garlic, minced
• ½ tbsp fresh rosemary, chopped
• 1/3 cup cream, 35%
• ½ cup water (more if prefer thinner consistency)
• Kosher salt & fresh ground pepper to taste

Instructions

1. Use Instant Pot to cook your 4 medium sweet potatoes by placing cleaned and peeled sweet potatoes on top of wire rack. Add 1 cup of water. Cook for 25 minutes on high pressure with the valve in sealed position.
2. After cooked, remove sweet potatoes and set aside. Clean the metal instant pot bowl.
3. Set Instant Pot on sauté and add your butter to melt. Then, add cooked sweet potatoes and pure pumpkin. Stir to combine.
4. Next, toss in minced garlic and fresh rosemary with the sweet potato and pumpkin mix.
5. Add cream and stir to prevent sticking. Pour in water and stir. Add more water if desiring thinner consistency.
6. Season your Sweet Potato Pumpkin Mash with salt and pepper. Adjust to taste.