Purple sweet potato mash served with herbs and butter.

purple sweet potato recipe​

by

Purple Sweet Potato Recipe: A Colorful and Nutritious Twist

When you think of sweet potatoes, the classic orange variety likely comes to mind. But there’s another kind that deserves your attention—the purple sweet potato. Not only does this vibrant veggie make any dish look more striking, but it also packs in plenty of nutrition. Let’s explore everything you need to know, including the best ways to make a purple sweet potato recipe that’s both tasty and healthy.

What Makes Purple Sweet Potatoes Special?

Purple sweet potatoes are a nutrient powerhouse. Unlike the usual orange sweet potato, these stunners have a deep, rich color that comes from anthocyanins—the same antioxidant pigments found in blueberries. These antioxidants are known for their health benefits, including anti-inflammatory properties and a boost to heart health.

If you’re not yet familiar with purple sweet potatoes, they’re slightly denser and starchier than their orange cousins. This makes them perfect for a range of dishes, from savory to sweet.

For example, this article by Healthline explores the many health benefits of purple sweet potatoes. Another great source is The Spruce Eats, which gives a detailed nutritional breakdown. Finally, you can find cooking inspiration in Bon Appétit’s guide to sweet potato varieties here.

Why You Should Try This Purple Sweet Potato Recipe

Purple sweet potatoes offer more than just their distinctive hue. They have a unique, mildly sweet taste, with an earthy undertone that stands out beautifully in different types of recipes—from baked dishes to creamy soups.

Here’s why you should add purple sweet potatoes to your kitchen repertoire:

  • Antioxidant-Rich: The anthocyanins help fight free radicals and may even lower blood pressure.
  • High in Fiber: Purple sweet potatoes have lots of fiber, which aids in digestion and helps keep you full for longer.
  • Eye-Catching Color: Let’s be honest—purple food is fun! It adds a pop of color that’s perfect for impressing guests or getting kids to eat their veggies.

Health Benefits of Anthocyanins

Anthocyanins are responsible for the vivid color of purple sweet potatoes, but their benefits go far beyond aesthetics. These antioxidants have been studied for their role in reducing oxidative stress in the body, which is linked to chronic conditions such as diabetes, cancer, and cardiovascular diseases.

Studies suggest that anthocyanins can help to protect brain function, especially in aging adults. They can reduce inflammation and improve neuronal communication, which may lower the risk of neurodegenerative diseases like Alzheimer’s. So, eating purple sweet potatoes not only brightens up your meal but also may help support long-term brain health.

Another notable aspect is how anthocyanins may enhance eye health. The pigments in purple sweet potatoes are similar to those found in blueberries, which have been shown to improve night vision and prevent damage to the retina.

How To Choose and Store Purple Sweet Potatoes

When selecting purple sweet potatoes at the store, look for ones that are firm without any soft spots or cracks. The skin may look a bit rough, but as long as it’s intact, you’re good to go.

To store them:

  • Keep them in a cool, dark place, like your pantry. Avoid refrigerating them, as the cold will change their texture and make them unpleasantly firm.

Purple sweet potatoes also store well for longer periods compared to other varieties. This makes them an excellent choice if you prefer buying in bulk or prepping ingredients ahead of time. They can last for up to two weeks if stored properly.

Preparing Purple Sweet Potatoes: Easy Steps Before Cooking

Before jumping into your purple sweet potato recipe, make sure to properly prep them:

  • Wash thoroughly: The skins can hold onto dirt.
  • Peel if preferred: The peel is edible and full of fiber, but if you’re not a fan of the texture, peeling is fine.
  • Cut uniformly: Cutting them into uniform pieces ensures even cooking, whether boiling, roasting, or frying.

Purple sweet potatoes can be used in a variety of ways, which brings us to some delicious recipes that highlight their unique flavor.

5 Best Purple Sweet Potato Recipes To Try at Home

Now that you know a bit more about these wonderful potatoes, let’s dig into some amazing ways to cook them. Below are five simple, but absolutely mouth-watering, purple sweet potato recipes that you can try right at home.

1. Purple Sweet Potato Mash

Ingredients:

  • 4 purple sweet potatoes, peeled and chopped
  • 1/4 cup coconut milk (for extra creaminess)
  • 2 tbsp butter
  • Salt and pepper to taste

Instructions:

  1. Boil the chopped sweet potatoes in salted water for 15-20 minutes or until tender.
  2. Drain and return to the pot.
  3. Add the coconut milk and butter, then mash until smooth.
  4. Season with salt and pepper, adjusting to taste.

Tips:

  • Try adding a pinch of cinnamon or nutmeg to add a warm depth of flavor to your mash.
  • For a vegan version, simply swap out the butter for olive oil or a plant-based butter substitute.

2. Roasted Purple Sweet Potato Wedges

Ingredients:

  • 3 purple sweet potatoes
  • 2 tbsp olive oil
  • 1 tsp smoked paprika
  • 1/2 tsp garlic powder
  • Salt and pepper

Instructions:

  1. Preheat your oven to 425°F (220°C).
  2. Slice the sweet potatoes into wedges.
  3. Toss with olive oil, smoked paprika, garlic powder, salt, and pepper.
  4. Arrange on a baking sheet in a single layer.
  5. Roast for 30-35 minutes, flipping halfway through.

Serving Suggestion:

Serve these crispy wedges with a tangy dipping sauce, like a yogurt dip with lemon and herbs.

Roasted purple sweet potatoes can be an ideal side dish to a wide range of main courses, from grilled chicken to vegetarian burgers. You can also add fresh herbs like rosemary or thyme to enhance the flavor profile.

3. Purple Sweet Potato Soup

Ingredients:

  • 4 purple sweet potatoes, peeled and diced
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 1/2 cup coconut milk
  • 1 tbsp olive oil
  • Salt and pepper

Instructions:

  1. Heat olive oil in a large pot over medium heat.
  2. Add the chopped onion and cook until translucent.
  3. Stir in the minced garlic and cook for another minute.
  4. Add the diced sweet potatoes and broth. Bring to a boil.
  5. Reduce heat and let it simmer for 25-30 minutes until the potatoes are soft.
  6. Use an immersion blender to blend until smooth.
  7. Stir in the coconut milk, then season with salt and pepper.

Purple sweet potato soup is not just vibrant but also comforting, especially during cold winter nights. Pair it with crusty bread or a light salad for a wholesome meal.

4. Baked Purple Sweet Potato Fries with Spices

Ingredients:

  • 4 purple sweet potatoes, cut into thin fries
  • 2 tbsp cornstarch (to make them extra crispy)
  • 2 tbsp olive oil
  • 1 tsp ground cumin
  • 1/2 tsp chili powder
  • Salt to taste

Instructions:

  1. Preheat your oven to 450°F (230°C).
  2. Toss the cut fries in cornstarch until lightly coated.
  3. Add olive oil, cumin, chili powder, and salt.
  4. Spread in a single layer on a baking sheet.
  5. Bake for 25-30 minutes, flipping halfway through.

Tips:

  • Avoid crowding the baking sheet, as it may lead to soggy fries. Use two sheets if needed.

For an added twist, drizzle a bit of honey or sprinkle nutritional yeast on the fries after they come out of the oven. The sweet and savory combination makes them incredibly addictive.

5. Purple Sweet Potato Dessert Bars

Ingredients:

  • 2 cups mashed purple sweet potato
  • 1 cup almond flour
  • 1/2 cup maple syrup
  • 2 eggs (or flax eggs for vegan option)
  • 1 tsp vanilla extract
  • 1/2 tsp baking powder
  • Pinch of salt

Instructions:

  1. Preheat your oven to 350°F (175°C).
  2. In a large bowl, mix all ingredients until well combined.
  3. Pour into a greased 8×8 baking dish.
  4. Bake for 25-30 minutes or until the bars are set.
  5. Let cool completely before slicing.

Serving Suggestion:

Top with a dollop of coconut whipped cream for an indulgent finish.

Purple sweet potato dessert bars are perfect for those who enjoy naturally sweet treats without refined sugar. You can also add dark chocolate chips or chopped nuts for extra texture.

Nutritional Benefits of Purple Sweet Potatoes

Purple sweet potatoes are not only delicious but also provide numerous health benefits. They’re high in vitamins A and C, which are important for immune function and skin health. The anthocyanins provide antioxidant protection, which is particularly good for reducing inflammation and protecting heart health.

Comparing Purple Sweet Potatoes to Other Varieties

How do purple sweet potatoes compare with their orange and white counterparts? Purple sweet potatoes are notably denser and starchier, making them ideal for baked or roasted dishes. Their flavor is slightly less sweet than orange varieties, but they have an earthy quality that complements both savory and sweet dishes.

The deep color means more antioxidants compared to the regular varieties, and they’re also lower on the glycemic index, making them a great choice for those looking to manage blood sugar levels.

Versatility in Cooking

The versatility of purple sweet potatoes is another reason why they’re a favorite among chefs and home cooks alike. You can use them in savory dishes like stews and casseroles, or create colorful desserts such as cheesecakes, muffins, and puddings.

For those following plant-based diets, purple sweet potatoes make an excellent addition to nourish bowls, veggie burgers, and wraps. You can blend them into smoothies or add them as a base to vegan sauces for extra creaminess.

Pairing Purple Sweet Potatoes with Other Foods

Purple sweet potatoes pair well with a variety of flavors. Their natural sweetness balances well with spices like cumin, coriander, cinnamon, and chili powder. Additionally, the earthiness of these potatoes complements ingredients like coconut milk, lime, ginger, and even dark chocolate.

Consider using them in a power bowl with quinoa, roasted chickpeas, avocado, and a tangy tahini dressing for a complete meal that’s vibrant and nutrient-dense.

Frequently Asked Questions About Purple Sweet Potatoes

How Do You Eat Purple Sweet Potatoes?

Purple sweet potatoes can be prepared in many of the same ways as regular sweet potatoes. You can bake, boil, mash, roast, or even fry them. They’re great in soups, casseroles, or as a simple side dish. Don’t forget—they’re also perfect for desserts, thanks to their natural sweetness.

Do Purple Sweet Potatoes Taste Different?

Yes, they do! While they share some similarities with orange sweet potatoes, purple sweet potatoes are a bit less sweet and have a more starchy texture. Their earthy, nutty flavor is perfect for a wide variety of recipes, both sweet and savory.

Are Purple Sweet Potatoes More Healthy?

Purple sweet potatoes are packed with antioxidants, thanks to their vibrant color. They contain anthocyanins, which have been linked to numerous health benefits, including reducing inflammation and improving heart health. While orange sweet potatoes are rich in beta-carotene, the purple variety offers different but equally valuable health benefits.

Do Purple Sweet Potatoes Have to Be Peeled?

No, you don’t necessarily have to peel purple sweet potatoes. The skin is edible and contains extra fiber. However, if you prefer a smoother texture in your dishes, feel free to peel them.

Internal Linking Opportunities

Here are some relevant internal links that could be included to enhance the user experience:

Leave a Comment