Sweet Potato Mash With Garlic, Cabbage & Kale (Paleo, Whole30)

This Irish colcannon inspired sweet potato mash comes with sauteed kale, cabbage and garlic, which give it plenty of flavour and lovely crunchy textures. This is a healthy and nutritious sweet potato dish that can be served as a side with pretty much anything. It’s paleo, gluten-free and Whole30-friendly.


Sweet Potato Mash Paleo Recipe

This Irish sweet potato mash recipe came about when I was trying to cook up something fun for St.Patrick’s Day celebrations. We were making my hearty beef stew and I needed a side dish. This seemed kind of appropriate.

One of the most famous Irish dishes served on this day is colcannon – Irish mash potatoes with cabbage and/or kale and butter. Colcannon means ‘white-headed cabbage’ and there are many variations of this dish that have additions of leek, bacon, shallots and other flavourings.

How To Make Irish Sweet Potato Mash

My healthy mash is made with sweet potatoes cooked and mashed, then blended with sauteed onions, savoy cabbage, kale and a little twist of garlic and lemon zest. It’s well seasoned and moistened with ghee and butter. For another kale and sweet potato dish, check out this recipe.

It can be made ahead of time as it keeps well in the fridge (3-4 days). 

How to make sweet potato mash paleo recipe

What Goes With Sweet Potato Mash

Mashed sweet potatoes are such good comfort food and this colcannon version goes superbly well with any type of sausages, meatballs, steaks, burgers, pot roast or a stew. 

It’s a great vegetarian dish, too. You can serve it as a main with a big side of veggies and some plant-based protein. Check out more of my vegetarian recipes here.

You can enjoy it on St.Patrick’s Day or any other day you feel like something different to your regular mashed potatoes.

I’ll leave you with this Irish quote ‘May you live all the days of your life’ – Jonathan Swift.

Healthy Sweet Potato Mash With Kale & Garlic

Full Recipe 

Find the full list of ingredients, instructions, and a nutritional breakdown below. If you have questions or cook this recipe, please let me know in the comments, and make sure to rate this recipe so it’s easy for others to find.

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Sweet Potato Mash Paleo Recipe

Sweet Potato Mash & Kale Colcannon

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Author: Irena Macri
Servings: 4
Course: Side
Cuisine: Irish
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5 from 2 votes
Calories: 274kcal
This Irish sweet potato mash colcannon with kale, cabbage and garlic, is a healthy and nutritious side dish that can be served with pretty much anything. It's paleo, gluten-free and Whole30-friendly.

Ingredients 

  • 2 large sweet potatoes peeled and diced into cubes (about 4-5 cups of diced sweet potatoes, 600 g)
  • 1 teaspoon vegetable stock powder or 1 litre of liquid stock, good quality
  • 1 large onion thinly sliced
  • 1 tablespoon ghee or butter, if tolerated
  • 2 cups kale roughly chopped
  • 2 cups savoy or white cabbage, finely shredded
  • 1/2 teaspoon sea salt
  • 2 garlic cloves diced
  • 1 teaspoon lemon zest
  • A pinch of nutmeg
  • 1/2 teaspoon black pepper
  • 25 grams ghee about 2 tbsp or butter, if tolerated

Instructions

  • Place sweet potato in a medium saucepan with enough water to cover them. Add the stock powder or use liquid stock instead of water. Bring to boil and cook for 10-15 minutes until soft when poked with a fork.
  • Heat a large frying pan with a dollop of ghee and sauté the onions for 3-4 minutes. Add kale and cabbage and another dollop of ghee. Season with a 1/2 teaspoon of sea salt and cook over medium heat for about 5 minutes, stirring occasionally. The cabbage and kale will start to wilt and decrease in size. Add garlic, lemon zest and a few tablespoons of water and cook for a further 4-5 minutes. Set aside.
  • Finally, strain the potatoes and place them in a food processor or use a potato masher to mash them into a smooth puree. Season with a good pinch of nutmeg, black pepper and add the butter. Process until well incorporated and smooth and transfer to the frying pan with the the cabbage. Stir together and taste for salt. Serve with a little extra lemon zest and back pepper on top. Enjoy!

Notes

This variation on a potato mash can be made with any starchy tuber such as pumpkin, white potato, parsnip and celeriac. Kale can be replaced with spinach or other leafy greens.
 

Nutrition

Calories: 274kcal | Carbohydrates: 42g | Protein: 5g | Fat: 11g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 26mg | Sodium: 544mg | Potassium: 837mg | Fiber: 8g | Sugar: 10g | Vitamin A: 27817IU | Vitamin C: 50mg | Calcium: 162mg | Iron: 2mg
Keywords: Side Dishes, Appetizers, Vegetable Recipes, Kale, Sweet Potato Recipes
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MORE HEALTHY MASH RECIPES

Check out this Spiced Sweet Potato Cauliflower Mash

Cauliflower Sweet Potato Mash

Or, my Parsnip Cauliflower Mash With Garlic Buttercauliflower parsnip mash


SAVE THIS PALEO SWEET POTATO MASH RECIPE TO PINTEREST

Paleo Sweet Potato Mash With Cabbage, Kale & Garlic
Irena Macri
By Irena Macri

About the author: Hi, I’m Irena Macri. I share delicious recipes that I have cooked and loved. I am a published cookbook author, have been food blogging for over 10 years and have a Diploma in Nutrition. You will find many healthy recipes as well as my favourite comfort food. More about me here | Subscribe to my newsletter and freebies

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Comments

5 Comments
  1. 5 stars
    made this with kale and white cabbage, added a preserved lemon and it was fabulous, thanks for the recipe

  2. 5 stars
    I loved this, but my husband thought it was a bit too sweet. I made it with ½ yams, and ½ sweet potato. Next time…yes, there will definitely be a next time, I will increase the garlic and maybe add one russet potato to it. Regardless, he had two big helpings. Thank you for the great recipe.

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