Name: Zucchini & Sweet Potato Mash
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Modern American
Ingredients: 2 medium sweet potatoes (about 500 g), peeled and cubed; 2 medium zucchini (about 400 g), chopped; 1 Tbsp extra-virgin olive oil; 1 small clove garlic, minced (optional); ¼ tsp ground nutmeg (optional); ½ tsp salt, or to taste; ¼ tsp freshly ground black pepper

Jump to Recipe

A smooth, naturally sweet, and vibrantly coloured vegetable mash that pairs beautifully with poultry, fish, or vegetarian mains. Steamed—or gently boiled—zucchini and sweet potato are mashed with a touch of butter or olive oil for a creamy side dish the whole family will enjoy.

Why You’ll Love This Recipe

Nutrient-dense: sweet potatoes supply beta-carotene and fibre, while zucchini contributes vitamins A and C with very few calories.
One-pot simplicity: both vegetables cook in the same saucepan, keeping washing-up to a minimum.
Dairy-free option: use olive oil instead of butter for a vegan version.
Kid-friendly texture: mashing yields a silky purée even picky eaters appreciate.
Flexible flavours: the basic mash is a blank canvas for herbs, spices, or cheese add-ins.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

Sweet potatoes, peeled and cut into 2 cm cubes
Zucchini (courgettes), cut into 2 cm cubes
Unsalted butter or extra-virgin olive oil
Fine sea salt
Freshly ground black pepper
Optional: pinch of grated nutmeg, minced garlic, or chopped fresh herbs (rosemary, thyme, or parsley)

Directions

Prep the vegetables. Peel the sweet potatoes; wash the zucchini well (peel only if desired). Cut both into uniform cubes.
Cook the sweet potatoes. Place the cubes in a medium saucepan, cover with cold water, and bring to a gentle boil. Reduce to a simmer and cook for about 10 minutes.
Add the zucchini. Tip the zucchini cubes into the same pan and continue simmering for a further 7–10 minutes, or until both vegetables are fork-tender.
Drain and dry. Pour into a colander, then return the vegetables to the warm pan over very low heat for 30 seconds to evaporate excess moisture.
Mash. Add butter or olive oil, season with salt and pepper, and mash to your preferred consistency—smooth or rustic. Adjust seasoning; add nutmeg, garlic, or herbs if using.
Serve hot. Transfer to a warmed serving bowl and garnish with a drizzle of olive oil or fresh herbs if desired.

Servings and Timing

Yield	Prep Time	Cook Time	Total Time
4 side-dish portions	10 min	20 min	30 min

(The recipe scales up or down readily; cooking times remain similar provided the cubes are roughly 2 cm.)

Variations

Herb & Garlic: Stir in 1 tbsp finely chopped fresh rosemary or thyme with a small clove of roasted garlic.
Creamy Parmesan: Replace half the butter with 2 tbsp grated Parmesan for a richer finish.
Spiced Curry: Swap butter for coconut oil and season with ½ tsp mild curry powder for a subtle South-Asian note.
Baby Purée: Omit salt and blend until velvety smooth, thinning with reserved cooking liquid as needed.

storage/reheating

Refrigerate: Cool completely, then store in an airtight container for up to 4 days.
Freeze: Portion into freezer-safe bags or silicone trays; freeze for up to 2 months. Thaw overnight in the refrigerator.
Reheat: Warm gently in a saucepan over low heat, stirring in a splash of milk, stock, or water to loosen. Microwaving in 30-second bursts also works; stir between bursts.

FAQs

How small should I cut the vegetables for even cooking?

Aim for 2 cm (¾-inch) cubes; uniform pieces ensure both vegetables become tender at roughly the same time.

Can I steam instead of boil?

Yes. Steaming helps retain more nutrients; cook for about 20 minutes, or until soft, before mashing.

Is peeling the zucchini necessary?

No. The skin softens during cooking and adds colour, fibre, and nutrients. Peel only if texture is a concern.

Can I make this mash in advance for a dinner party?

Absolutely. Prepare up to two days ahead and reheat slowly over low heat, adding a splash of cream or stock to restore creaminess.

How do I keep the mash from becoming watery?

Drain thoroughly, then return the vegetables to the warm pan for a brief “steam-dry” before mashing to remove excess moisture.

What herbs pair best with sweet potato and zucchini?

Fresh rosemary, thyme, parsley, or chives complement the mash without overpowering its delicate sweetness.

Can I substitute other root vegetables?

Carrots or butternut squash work well in place of (or alongside) sweet potatoes; adjust simmer time until all cubes are tender.

Is this recipe suitable for babies starting solids?

Yes—omit salt, mash or purée until smooth, and let it cool to a safe temperature before serving.

How can I add protein to make it a light meal?

Fold in a cup of cooked lentils, shredded chicken, or crumbled feta just before serving.

Does freezing change the texture?

Sweet-potato mash freezes well; zucchini may release a little extra liquid on thawing, but a brisk stir over heat restores a creamy consistency.

Conclusion

Zucchini & Sweet Potato Mash is a vibrant, comforting side dish requiring minimal effort yet delivering maximum flavour and nutrition. Whether served beside a Sunday roast, packed into weekday lunches, or blended for little ones, this versatile mash deserves a regular place in any wholesome kitchen repertoire