Name: Cassava Mash
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 6
Ingredients: 700g cassava peeled and cut into small cubes; 1 whole head of garlic with skin on; 20g olive oil spread; 75ml semi-skinned or soya milk (use soya milk if following a vegan or dairy-free diet); Freshly ground black pepper; 2 whole sweet peppers; Grated nutmeg to taste

Meal type: Side dish

Serves: 6

Preparation time: 20 minutes

Cooking time: 30 minutes

Preheat the oven to gas mark 6 / 200 C / 400 F. Place cassava in a large saucepan, cover with water and bring to boil. Reduce heat and simmer for 20 minutes or until the cassava is cooked and soft. Drain mash with a potato masher until smooth, and then use a fork to beat in the olive oil spread and milk.
Meanwhile, place head of garlic and whole peppers in the oven and bake for 20 minutes. Remove from the oven. Allow to cool. Rinse pepper in cold water to remove any blackened skin. Core and slice into small chunks. Squeeze the garlic pulp out of the skin.
Add the roasted peppers and garlic to the cassava and season to taste with coarse black pepper and fresh nutmeg.

Energy 895kJ 213kcal 11%

Carbs 43.1g -

Fat 2.8g Low 17%

Saturates 0.7g Low 4%

Sugar 5.4g Low 4%

Salt 0.08g Low 1%

% = an adult's reference intake

Tried this at home?

Have you given this recipe a go? Send us an email with your feedback, tips, and photos for a chance to be featured in the next issue of Heart Matters Magazine.

Ingredients

700g cassava, peeled and cut into small cubes

1 whole head of garlic, with skin on

20g olive oil spread

75ml semi-skinned or soya milk (use soya milk if following a vegan or dairy-free diet)

Freshly ground black pepper

2 whole sweet peppers

Grated nutmeg to taste

Related Recipes

See more recipes

Kale chips recipe

These crispy, seasoned kale chips make for a flavour-packed snack between meals. Get the recipe now.

Try this recipe

Low fat potato and green bean salad

Try this tasty salad packed full of garden vegetables that you can grow in your allotment. As a side salad or a main meal - it's quick, healthy and tasty!

Try this recipe

Toasted corn and black bean salad

This colourful salad dish is not only healthy, but perfect for summer.

Try this recipe

See more recipes

Cassava Mash

Nutritional Information

Tried this at home?

Ingredients

Related Recipes

Kale chips recipe

Low fat potato and green bean salad

Toasted corn and black bean salad

Share this page