Purple sweet potatoes are not only visually stunning but also packed with numerous health benefits. They are versatile in the kitchen, making them ideal for everything from savory side dishes to mouth-watering desserts. In this guide, you’ll learn all about purple sweet potato, their nutritional benefits, and a variety of purple sweet potato recipe to try at home.
Whether you’re looking to roast, mash, or even use them in desserts, this comprehensive article will provide everything you need to know to make purple sweet potatoes a staple in your kitchen.
What is Purple Sweet Potato?
Purple sweet potatoes belong to the same family as regular sweet potatoes, but their striking color sets them apart. This vibrant hue is thanks to anthocyanins, powerful antioxidants that have been linked to numerous health benefits. Unlike regular sweet potatoes, which can have orange or yellow flesh, purple sweet potatoes have a dense, starchy texture that holds up well in many recipes.
Purple sweet potatoes are available in different varieties, the most popular being Okinawan sweet potatoes and Stokes sweet potatoes. They are rich in fiber, vitamins A and C, and potassium, making them a great addition to a balanced diet.
For more details on the nutritional comparison between different types of potatoes, check out the article on sweet potatoes.
Health Benefits of Purple Sweet Potato
Eating purple sweet potatoes can significantly boost your intake of antioxidants, particularly anthocyanins, which give the tubers their vibrant color. Anthocyanins have been shown to reduce inflammation, promote heart health, and improve brain function. In addition, purple sweet potatoes have a low glycemic index (GI), making them an excellent choice for those watching their blood sugar levels.
Additionally, for more information on how foods affect blood sugar levels, you can read up on the glycemic index and how purple sweet potatoes fit into a balanced diet.
How to Select and Store Purple Sweet Potato
When selecting purple sweet potatoes, look for firm, unblemished skin without soft spots. These tubers are typically available year-round in most grocery stores and farmers’ markets. Store them in a cool, dark place in order to ensure freshness, and avoid refrigeration, as this can alter their texture.
Once cooked, purple sweet potatoes can be stored in the fridge for up to five days or frozen for long-term use. Ensure they are stored in an airtight container in order to maintain their flavor and texture.
Roasted Purple Sweet Potato Recipe
One of the simplest and most popular ways to enjoy purple sweet potatoes is to roast them. Roasting enhances their natural sweetness and makes for a delicious, crispy side dish.
Ingredients:
- 4 medium purple sweet potatoes
- 2 tbsp olive oil
- 1 tsp smoked paprika
- Salt and pepper to taste
Instructions:
- Preheat the oven to 400°F (200°C).
- Wash and scrub the sweet potatoes. Cut them into wedges or cubes.
- Toss the sweet potatoes with olive oil, smoked paprika, salt, and also pepper.
- Spread them evenly on a baking sheet and roast for 30–40 minutes, flipping halfway through.
- Serve hot, garnished with fresh herbs if desired.
This recipe pairs well with hearty mains, such as the Lobster Pasta Recipe, as the creamy and rich flavors complement the earthy tones of the roasted purple sweet potatoes.
Mashed Purple Sweet Potato Recipe
In case you’re looking for a creamy side dish with a twist, mashed purple sweet potatoes are an excellent option. Their vivid color makes them a show-stopper on any dinner table.
Ingredients:
- 3 large purple sweet potatoes
- ½ cup oat milk (or any plant-based milk)
- 2 tbsp butter (or vegan butter)
- Salt and pepper to taste
- 1 tsp garlic powder (optional)
Instructions:
- Peel and chop the purple sweet potatoes into chunks.
- Boil them in a large pot of salted water until tender (about 15–20 minutes).
- Drain the potatoes and return them to the pot. Add butter, oat milk, garlic powder, salt, and also pepper.
- Mash until smooth and creamy.
- Serve warm as a colorful side dish to your favorite main course.
In case you’re in the mood for something lighter, pair these mashed sweet potatoes with a fresh Mint Lemonade, which balances out the richness of the dish.
Purple Sweet Potato Fries Recipe
Who doesn’t love fries? These purple sweet potato fries are not only healthier but also visually appealing. Baked to perfection, they make for a delicious snack or side dish.
Ingredients:
- 4 medium purple sweet potatoes
- 2 tbsp olive oil
- 1 tsp paprika
- ½ tsp garlic powder
- Salt to taste
Instructions:
- Preheat your oven to 425°F (220°C).
- Cut the purple sweet potatoes into thin fries.
- Toss the fries with olive oil, paprika, garlic powder, in addition to salt.
- Spread them in a single layer on a baking sheet.
- Bake for 25–30 minutes, flipping halfway through, until golden and crispy.
For an extra treat, serve these fries with a homemade dip such as spicy mayo or a Turmeric Tahini Sauce.
Purple Sweet Potato Dessert: Butter Mochi
In case you have a sweet tooth, this purple sweet potato butter mochi recipe is perfect for you. This chewy, sweet treat brings together the unique flavors of purple sweet potatoes and the classic Hawaiian dessert.
Ingredients:
- 2 cups mochiko (sweet rice flour)
- 1 ½ cups coconut milk
- 1 cup cooked and mashed purple sweet potatoes
- ½ cup sugar
- 2 tsp baking powder
- 1 tsp vanilla extract
Instructions:
- Preheat the oven to 350°F (175°C) and grease a baking dish.
- In a bowl, mix the mochiko, coconut milk, mashed purple sweet potatoes, sugar, baking powder, and also vanilla.
- Pour the mixture into the greased dish and bake for 45–50 minutes.
- Let it cool completely before cutting into squares and serving.
This dessert pairs well with light beverages, such as a refreshing Mint Lemonade, making for a delightful combination of flavors.
Stuffed Purple Sweet Potato with Turmeric Tahini
Looking for a vegan meal option? These stuffed purple sweet potatoes are hearty, nutritious, and flavorful. The creamy turmeric tahini sauce adds a delicious punch to the dish.
Ingredients:
- 4 medium purple sweet potatoes, baked
- 1 cup chickpeas, roasted
- 2 tbsp tahini
- 1 tsp turmeric powder
- 1 clove garlic, minced
- Juice of 1 lemon
- Salt and pepper to taste
Instructions:
- Roast the chickpeas in olive oil, salt, and also pepper at 400°F (200°C) for 20–25 minutes.
- Mix tahini, turmeric, lemon juice, garlic, in addition to water to create a smooth sauce.
- Slice open the baked sweet potatoes and then stuff them with roasted chickpeas.
- Drizzle with turmeric tahini sauce and garnish with fresh herbs.
Additionally, for more vibrant side dishes that pair well with this recipe, check out the Broccoli Cauliflower Salad Recipe.
Purple Sweet Potato Smoothie Recipe
For a nutrient-packed start to your day, try blending up a purple sweet potato smoothie. This recipe is packed with vitamins, fiber, and antioxidants in order to fuel your morning.
Ingredients:
- 1 small purple sweet potato, cooked and cooled
- 1 banana
- 1 cup coconut milk
- 1 tbsp almond butter
- 1 tsp chia seeds
- 1 tsp vanilla extract
Instructions:
- Combine all ingredients in a blender and blend until smooth.
- Add more coconut milk in case the smoothie is too thick.
- Serve chilled, topped with extra chia seeds or shredded coconut for garnish.
For another nutritious start to your day, consider pairing your smoothie with a Sourdough Discard Pancake Recipe for added fiber and flavor.
FAQs About Purple Sweet Potato
What Do Purple Sweet Potatoes Taste Like?
They have a mildly sweet and earthy flavor with a denser, starchier texture than regular sweet potatoes.
Can You Substitute Regular Sweet Potatoes for Purple Sweet Potatoes?
Yes, you can substitute them in most recipes, but note that the color and texture will differ slightly.
Are Purple Sweet Potatoes Healthier Than Regular Sweet Potatoes?
Purple sweet potatoes are higher in antioxidants due to their rich anthocyanin content, but both types are highly nutritious.
How Long Do Cooked Purple Sweet Potatoes Last?
Cooked purple sweet potatoes will last in the fridge for up to five days when stored in an airtight container.
Conclusion
Purple sweet potatoes are not just a vibrant addition to your plate; they are also packed with nutrients and flavor. Whether roasted, mashed, baked into fries, or used in desserts, there is no shortage of ways to enjoy them. With their many health benefits and versatility in recipes, they surely deserve a regular spot in your kitchen.
By incorporating these recipes into your meal plan, you’ll not only elevate the visual appeal of your dishes but also reap the numerous health benefits that come with these antioxidant-rich tubers.