Following a recent prolonged fast, I decided to have a carb-up day on one of my two days following the fast in which I was eating low FODMAP foods to lower the chance of having digestive upset. I wanted to include sweet potato, but if you have too much it can be more reactive. This recipe combines sweet potato with russet potato and carrot for the mash, along with spinach for a little extra nutrition, feta, thyme, chili flakes, and garlic oil for flavour, and hazelnuts for crunch. While the recipe came together out of the necessity to follow low FODMAP diet protocols, the results were delicious and definitely something I would repeat.

Vegan Carb-Up Low FODMAP Mashed Sweet Potato and Spinach Recipe

Ingredients:

  • 1 medium sweet potato (around 150g), peeled and quartered
  • 1 medium russet potato (around 150g), peeled and quartered (*Included to not go over recommended amount of sweet potato for low FODMAP. May replace with more sweet potato if preferred.)
  • 1 carrot (around 150g), cut into 1" pieces
  • ½ teaspoon kosher sea salt, or to taste
  • 150g fresh spinach, chopped
  • ¾ teaspoon dried thyme
  • ½ teaspoon crushed red pepper flakes, plus a little extra for garnish
  • 2 tablespoons feta cheese, crumbled
  • 2 teaspoons hazelnuts, chopped
  • 2 teaspoons garlic-infused extra virgin olive oil (*Used to add garlic flavour without using actual garlic which is not low-FODMAP friendly.)
  • Fine sea salt and freshly ground black pepper

Directions:

  1. Add potato, sweet potato and carrot to a large pot and add just enough water to cover then. Bring water to boil, add kosher sea salt and cook for around about 10-15 minutes, or until soft. Drain the potatoes and carrot and save a bit of the cooking water.

  2. Mash the potatoes and carrot. Stir together and add a splash of cooking water and the garlic-infused olive oil. Stir the spinach, feta, hazelnuts, and into the sweet potato mash. Taste, season with salt and pepper, and serve.

Did you make this vegan carb-up low FODMAP mashed sweet potato and spinach recipe? If so, please let me know how it turned out in the comments. Or if you share pics of your creations on Instagram, please tag me so I can see them. Enjoy! :)