Steak & Sweet Mash Bowl Recipe (Healthy, Hearty & Easy)

Introduction

Hi, I’m Mia – Welcome to EatBrightly! Today, I’m thrilled to share a recipe that’s been a staple in my kitchen for years: the Steak & Sweet Mash Bowl. This dish perfectly encapsulates my philosophy of vibrant, wholesome cooking. Combining the savory richness of perfectly seared steak with the natural sweetness of creamy sweet potato mash, this bowl is a nourishing feast for the senses and the soul.

Living in Asheville, North Carolina, I’ve had the privilege of working closely with local farms to source the freshest ingredients, which truly makes a difference in every bite. The Steak & Sweet Mash Bowl is not just about satisfying a craving; it’s about celebrating the beauty of real food. Whether you’re a seasoned chef or just starting your culinary journey, this recipe is designed to bring joy and nourishment to your table.

Table of Contents

What Makes This Recipe Special

Key Benefits

This dish is packed with essential nutrients, making it not only delicious but also highly beneficial for your health. The steak provides a high-quality protein source, essential for muscle repair and growth. Sweet potatoes are a fantastic source of complex carbohydrates, fiber, and vitamins like A and C, promoting a healthy immune system and good digestion.

Unique Features

The Steak & Sweet Mash Bowl stands out due to its balance of flavors and textures. The steak is marinated to perfection, ensuring every bite is juicy and tender. The sweet potato mash, enhanced with a hint of cinnamon, adds a comforting sweetness that complements the savory steak beautifully. This bowl is not just a meal; it’s an experience that delights and satisfies.

If you love the comforting balance of protein and naturally sweet vegetables in this Steak & Sweet Mash Bowl, you’ll also enjoy my Chicken and Sweet Potato Bowls. They offer the same nourishing combination of lean protein and complex carbs, making them a perfect option for meal prep or busy weeknight dinners.

Ingredients for Steak & Sweet Mash Bowl

Main Ingredients

2 large sweet potatoes (about 2 lbs), peeled and cubed
2 tablespoons unsalted butter
1/4 cup milk (or dairy-free alternative)
1/2 teaspoon ground cinnamon
1 tablespoon olive oil
1 lb flank steak
2 cloves garlic, minced
1 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon fresh rosemary, chopped
1 tablespoon balsamic vinegar
1 tablespoon soy sauce (or tamari for gluten-free)

Optional Add-ins

1/4 cup crumbled feta cheese
2 tablespoons chopped fresh parsley
1/4 cup chopped walnuts or pecans, toasted
1 avocado, sliced

Step-by-Step Cooking Instructions

Preparation Steps

Start by marinating the steak. In a small bowl, combine minced garlic, salt, black pepper, rosemary, balsamic vinegar, and soy sauce. Place the steak in a shallow dish and pour the marinade over it, ensuring it’s well-coated. Cover and refrigerate for at least 30 minutes, or up to 4 hours for deeper flavor.
While the steak marinates, prepare the sweet potatoes. Peel and cube them into 1-inch pieces and set aside.

Cooking Process

In a large pot, add the cubed sweet potatoes and cover with water. Bring to a boil and cook until tender, about 15-20 minutes.
Drain the sweet potatoes and return them to the pot. Add butter, milk, and cinnamon. Mash until smooth and creamy. Season with salt and pepper to taste. Keep warm.
Heat olive oil in a large skillet over medium-high heat. Remove the steak from the marinade and pat dry with paper towels.
Cook the steak for 4-5 minutes on each side, or until it reaches your desired level of doneness. Remove from heat and let rest for 5 minutes before slicing.
To assemble the bowl, place a generous serving of sweet potato mash in each bowl. Top with sliced steak, and sprinkle with feta cheese, parsley, and nuts if desired. Add avocado slices for an extra creamy touch.

Tips and Tricks for Perfect Results

Pro Chef Tips

For the juiciest steak, ensure it rests for a few minutes after cooking. This allows the juices to redistribute, resulting in a more tender bite. When mashing the sweet potatoes, use a potato masher or fork for a rustic texture, or a hand mixer for a smoother consistency.

Common Mistakes to Avoid

Avoid overcooking the steak, as it can become tough and chewy. Use a meat thermometer to check the internal temperature; 135°F for medium-rare is ideal. Additionally, don’t skimp on marinating time; it’s crucial for infusing the steak with robust flavor.

Nutritional Information and Health Benefits

Calories and Macros

Each serving of the Steak & Sweet Mash Bowl contains approximately 600 calories, with an excellent balance of macronutrients: 35g of protein, 50g of carbohydrates, and 20g of fat. This balance supports energy levels and muscle maintenance.

Health Benefits

The steak provides essential amino acids, while the sweet potatoes deliver antioxidants that help reduce inflammation. This dish is not only satisfying but also supports overall well-being and immune health.

Sweet potatoes are a nutritional powerhouse, rich in fiber, antioxidants, and vitamin A. Harvard’s Nutrition Source highlights the importance of sweet potato nutrition for supporting immune health, digestion, and steady energy making them a perfect base for nourishing bowl meals.

Recipe Variations and Substitutions

Dietary Modifications

For a dairy-free version, replace the butter and milk in the mash with coconut oil and almond milk, respectively. To make it gluten-free, ensure you use tamari instead of soy sauce in the marinade.

Flavor Variations

Spice up the sweet potato mash with a pinch of cayenne pepper for a hint of heat. Alternatively, add a splash of maple syrup for extra sweetness. You can also experiment with herbs like thyme or sage in the steak marinade for different flavor profiles.

For a plant-forward twist, my Sweet Potato Taco Bowls are a vibrant alternative. They bring bold spices and hearty textures together in a satisfying bowl that proves wholesome meals can be both comforting and exciting.

Storage and Serving Suggestions

How to Store

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or on the stovetop, adding a splash of milk to the mash if needed to restore its creamy texture.

Serving Ideas

This Steak & Sweet Mash Bowl pairs beautifully with a simple green salad or roasted vegetables. For a heartier meal, serve it alongside crusty whole-grain bread or quinoa for added fiber.

Frequently Asked Questions

Can I use a different cut of steak?

Yes, sirloin or ribeye would also work well, though cooking times may vary slightly.

What can I use instead of sweet potatoes?

Try using russet potatoes or butternut squash for a different flavor and texture.

Is this recipe suitable for meal prep?

Absolutely! This dish holds up well in the fridge and can be enjoyed over a few days.

Conclusion

Thank you for joining me on this culinary adventure with the Steak & Sweet Mash Bowl. This recipe embodies the essence of what I strive to create at EatBrightly meals that are not only delicious but also deeply nourishing. I hope this dish becomes a cherished part of your meal rotation, bringing color, warmth, and joy to your dining experience.

If bowls like this bring joy to your table, be sure to explore my full collection of Healthy Bowl Recipes. From protein-packed dinners to colorful plant-based meals, these bowls are designed to nourish your body while keeping cooking simple and joyful.

Remember, cooking is a journey, and every recipe is an opportunity to connect with yourself and those you love through the art of food.

With gratitude, Mia

Delectable Steak & Sweet Mash Bowl: A Wholesome Delight