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coconut milk

🥗Healthier: almond milk

💰Cheaper: water + coconut extract

Almond milk reduces calories while maintaining a similar flavor.

sugar

🥗Healthier: honey

💰Cheaper: brown sugar

Honey offers a natural sweetness with fewer processing steps.

butter

🥗Healthier: coconut oil

💰Cheaper: margarine

Coconut oil provides a dairy-free alternative with a subtle flavor.

vanilla extract

🥗Healthier: vanilla bean

💰Cheaper: vanilla essence

Vanilla essence is more affordable and still adds flavor.

Peel, wash, and boil sweet potatoes until tender.

Boil red kidney beans until tender.

In a small pot over medium low flame, add cooking oil and onions; season with salt.

Mash the boiled sweet potatoes using a masher or a cup.

Once mashed, mix in the boiled beans using a wooden spatula.

Transfer the cooked onions to the mashed sweet potatoes and beans mixture.

Mash until all ingredients are fully combined and smooth.

Serve warm, optionally with stew.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens