Purple sweet potato are nature’s way of adding a pop of color to your plate while offering immense nutritional benefits. From their striking appearance to their versatility in recipes, they’ve gained popularity across the globe. In this article, you’ll dive into everything about purple sweet potatoes, including their benefits, preparation tips, and delectable recipe ideas. Whether you’re a foodie or someone looking to eat healthier, this guide has something for you.
Table of contents
Understanding Purple Sweet Potatoes
What Makes Purple Sweet Potatoes Unique
Purple sweet potatoes, also known as Okinawan sweet potatoes or ube, aren’t just about aesthetics. Their vibrant purple hue comes from anthocyanins, the same powerful antioxidants found in blueberries. These compounds protect against oxidative stress, helping maintain youthful skin, better vision, and a healthy heart.
Unlike their orange cousins, purple sweet potatoes are mildly sweet with a nuttier undertone. This makes them ideal for both savory and sweet dishes. Interestingly, their versatility also spans global cuisines, from Hawaiian desserts to Caribbean sides.
Why You Should Consider Adding Them to Your Diet
It’s no exaggeration to call purple sweet potatoes a superfood. Packed with fiber, vitamins A and C, and potassium, they’re perfect for bolstering your immune system and maintaining digestive health. Unlike starchy white potatoes, these tubers have a lower glycemic index, making them a smart choice for managing blood sugar levels.
What’s more? They’re gluten-free and rich in complex carbohydrates, ensuring sustained energy without the mid-day crash. Whether you’re baking, roasting, or blending them, they offer a nutritious twist to everyday meals.
The Origins and Availability of Purple Sweet Potatoes
Tracing their roots, purple sweet potatoes are believed to have originated in Central or South America before being cultivated extensively in Asia and the Pacific. Today, you’ll find them readily available in specialty grocery stores, farmers’ markets, and even online retailers.
If you’re having trouble locating them, varieties like Stokes Purple or Okinawan sweet potatoes are reliable choices. With the growing demand for natural and visually striking ingredients, purple sweet potatoes are no longer rare gems—they’re staples in many kitchens.
Selecting and Preparing Purple Sweet Potatoes
How to Choose the Best Purple Sweet Potatoes
Selecting the perfect purple sweet potato is key to making any recipe shine. The best ones are firm to the touch, with smooth, unblemished skin. Avoid potatoes with soft spots, bruises, or sprouting, as these are signs of age and spoilage. The skin’s color can vary from light tan to deep purple depending on the variety, but the flesh should always be vibrant purple.
Here’s a tip: If you’re buying in bulk, look for evenly sized tubers. They’ll cook uniformly, ensuring consistent texture and flavor.
Storing Purple Sweet Potatoes Correctly
To maintain freshness and flavor, store your purple sweet potatoes in a cool, dry, and dark place. A pantry or cupboard works perfectly. Unlike regular sweet potatoes, purple ones are more sensitive to moisture, so never refrigerate them—it can turn their flesh grainy and dull their taste.
If stored properly, they can last up to two weeks. For longer storage, consider blanching and freezing them. This not only preserves their natural sweetness but also makes them ready for quick meals.
Preparing Purple Sweet Potatoes for Cooking
Preparing purple sweet potatoes might seem daunting, but it’s a breeze with a few simple steps:
- Wash thoroughly: Run them under cool water to remove dirt and debris.
- Peeling or not? Peeling is optional; the skin adds a bit of texture and nutrients, but it can be slightly bitter. If you prefer it off, a vegetable peeler does the job.
- Cut uniformly: If your recipe requires chunks, wedges, or slices, ensure even sizes for consistent cooking.
Here’s a fun fact: Boiling and steaming help retain their vibrant color and nutrient content. If you’re aiming for a creamier texture, these methods are unbeatable.
Cooking Techniques for Purple Sweet Potatoes
The Art of Baking Purple Sweet Potatoes
Baking is a simple yet transformative way to cook purple sweet potatoes, enhancing their natural sweetness. To bake, preheat your oven to 400°F (200°C). Wash the potatoes thoroughly and pierce them several times with a fork. Place them on a baking sheet lined with parchment paper and bake for 45-60 minutes.
The result? Soft, creamy flesh that’s perfect for a healthy snack or a base for creative toppings like nut butter, cinnamon, or a drizzle of maple syrup. Baking intensifies the flavor, making it ideal for both sweet and savory dishes.
Roasting for Maximum Flavor
Roasting purple sweet potatoes is another fantastic way to bring out their earthy sweetness while adding a crispy edge. To start, cut the potatoes into cubes or wedges. Next, toss them with olive oil, salt, pepper, and your favorite spices—for instance, smoked paprika and rosemary are excellent options. After that, spread the seasoned potatoes in a single layer on a baking sheet. Then, roast them in the oven at 425°F (218°C) for about 25-30 minutes, making sure to flip them halfway through. As they roast, the caramelization process will create crispy, golden-brown edges. Finally, serve them as a delicious side dish that pairs beautifully with grilled proteins or as a hearty addition to salads.
Boiling and Steaming for Tender Perfection
If you’re looking to preserve nutrients and maintain a soft texture, boiling and steaming are excellent methods:
- Boiling: Peel and cube the potatoes, then place them in a pot of water. Bring to a boil and cook for 15-20 minutes until tender. Drain and use in mashed dishes or soups.
- Steaming: Cut the potatoes into chunks and steam them in a basket over boiling water for 20-25 minutes. This method locks in their vibrant purple color and natural flavors.
A Quick Note on Frying
For those who love a bit of indulgence, frying is an option too! Slice the potatoes into thin rounds or sticks, fry in hot oil until golden, and sprinkle with sea salt. While not the healthiest, it’s a treat that highlights their unique taste and crispy texture.
Purple Sweet Potato Recipes
Classic Baked Purple Sweet Potato
The simplest way to enjoy purple sweet potatoes is by baking them. This method retains their natural sweetness and creamy texture, making them a wholesome snack or a versatile base for other dishes.
Ingredients:
- 4 medium purple sweet potatoes
- A pinch of sea salt (optional)
- Butter, cinnamon, or honey for toppings
Instructions:
- Preheat your oven to 400°F (200°C).
- Wash and scrub the sweet potatoes thoroughly.
- Pierce each potato several times with a fork.
- Place them on a baking sheet lined with parchment paper.
- Bake for 45-60 minutes, depending on their size, until tender when pierced with a fork.
- Slice open and add your favorite toppings like butter or a drizzle of honey.
Savory Roasted Purple Sweet Potato Wedges
For a more savory option, try these roasted wedges. They’re crispy on the outside and tender on the inside, with a delightful blend of spices.
Ingredients:
- 3 large purple sweet potatoes, cut into wedges
- 2 tbsp olive oil
- 1 tsp smoked paprika
- ½ tsp garlic powder
- Salt and pepper to taste
Instructions:
- Preheat your oven to 425°F (218°C).
- Toss the potato wedges with olive oil and seasonings.
- Arrange them in a single layer on a baking sheet.
- Roast for 25-30 minutes, flipping halfway through, until crispy and golden brown.
Creamy Mashed Purple Sweet Potatoes
This colorful side dish is a showstopper at any dinner table and pairs wonderfully with roasted meats or vegetables.
Ingredients:
- 4 medium purple sweet potatoes, peeled and cubed
- 2 tbsp butter
- ¼ cup heavy cream (or coconut milk for a vegan option)
- Salt and pepper to taste
Instructions:
- Boil the cubed sweet potatoes for 15-20 minutes until fork-tender.
- Drain and mash them with butter and cream until smooth.
- Season with salt and pepper, and serve warm.
Link Out: Mashed Purple Sweet Potatoes
For an extra flair, check out how The Endless Meal transforms mashed purple potatoes with sesame brown butter. Explore this unique recipe.
Sweet Recipes with Purple Sweet Potatoes
Decadent Purple Sweet Potato Pie
If you’re searching for a dessert that’s both delicious and visually stunning, then purple sweet potato pie should definitely be on your list. Not only does its creamy texture melt in your mouth, but the warm spices also make it the perfect ending to any meal.
To prepare the filling, start by gathering the following ingredients:
- 2 cups of mashed purple sweet potatoes
- 1 cup evaporated milk (or coconut milk if you prefer a dairy-free option)
- ¾ cup sugar
- 2 large eggs
- 1 tsp vanilla extract
- 1 tsp cinnamon
- ¼ tsp nutmeg
For the crust, you’ll need the following:
- 1½ cups graham cracker crumbs
- ½ cup melted butter
- 2 tbsp sugar
With these ingredients in hand, you’re ready to begin creating a dessert that’s both flavorful and visually striking!
Instructions:
- Make the crust: Preheat the oven to 350°F (175°C). Mix graham cracker crumbs, melted butter, and sugar in a bowl. Press the mixture into a pie dish and bake for 10 minutes. Let cool.
- Prepare the filling: Blend mashed purple sweet potatoes, milk, sugar, eggs, vanilla, cinnamon, and nutmeg until smooth.
- Pour the filling into the cooled crust.
- Bake for 50-60 minutes or until the center is set. Cool completely before serving.
Purple Sweet Potato Ice Cream
To cool down on a warm day, treat yourself to this creamy, homemade purple sweet potato ice cream. Not only is its vibrant color eye-catching, but its naturally sweet flavor also makes it a true crowd-pleaser.
Ingredients:
- 2 cups mashed purple sweet potatoes
- 2 cups heavy cream
- 1 cup whole milk
- ¾ cup sugar
- 1 tsp vanilla extract
Instructions:
First, combine the mashed sweet potatoes, cream, milk, and sugar in a saucepan. Then, heat the mixture gently until the sugar fully dissolves. Afterward, remove it from the heat and stir in the vanilla extract. Next, chill the mixture in the refrigerator for several hours. Finally, pour it into an ice cream maker and churn it according to the manufacturer’s instructions. And there you have it—smooth and delightful purple sweet potato ice cream!
Purple Sweet Potato Brownies
If you’re craving something rich and chocolaty, purple sweet potato brownies are the way to go. These brownies combine natural sweetness with a moist, irresistible texture.
Ingredients:
- 1 cup mashed purple sweet potatoes
- ½ cup cocoa powder
- ½ cup sugar
- ¼ cup melted coconut oil
- 1 tsp vanilla extract
- 2 large eggs
- ½ cup dark chocolate chips
By using purple sweet potatoes, these brownies stand out as a unique and healthier twist on a classic treat.
Instructions:
- Preheat the oven to 350°F (175°C). Grease an 8×8-inch baking dish.
- In a bowl, mix sweet potatoes, cocoa powder, sugar, coconut oil, and vanilla.
- Add the eggs and stir until smooth. Fold in chocolate chips.
- Pour into the prepared dish and bake for 25-30 minutes. Let cool before cutting.
Savory Recipes with Purple Sweet Potatoes
Hearty Purple Sweet Potato Soup
A bowl of creamy purple sweet potato soup is the ultimate comfort food, especially on chilly evenings. Not only does it have a rich texture and subtle sweetness, but it’s also perfectly balanced with savory spices, making it an undeniable crowd-pleaser.
Ingredients:
- Begin with 3 medium purple sweet potatoes, peeled and cubed, as the base for the soup.
- Add 1 tbsp of olive oil to sauté the aromatics.
- Next, include 1 small diced onion for a hint of sweetness.
- Then, toss in 2 minced garlic cloves to bring depth to the flavor.
- For a touch of warmth, add 1 tsp of grated ginger.
- Use 4 cups of vegetable broth as the liquid foundation for the soup.
- Stir in 1 cup of coconut milk to enhance the creamy texture and add a slight hint of tropical flavor.
- Finally, season with salt and pepper to taste, ensuring the perfect balance of flavors in every bite.
Instructions:
- Heat olive oil in a pot and sauté onions, garlic, and ginger until fragrant.
- Add cubed sweet potatoes and vegetable broth. Bring to a boil, then simmer for 20 minutes or until the potatoes are tender.
- Blend the soup until smooth using an immersion blender.
- Stir in coconut milk, season with salt and pepper, and warm through. Garnish with fresh herbs or a drizzle of cream.
Vibrant Purple Sweet Potato Salad
Why settle for an ordinary salad when you can elevate your salad game with this vibrant dish? Combining roasted purple sweet potatoes, fresh greens, and a tangy vinaigrette, it’s a feast for both the eyes and the taste buds.
Ingredients: To make this vibrant and nutritious salad, you’ll need the following ingredients:
- First, take 2 medium purple sweet potatoes, roasted and cubed for that caramelized flavor.
- Then, prepare 4 cups of mixed greens, such as spinach, arugula, or kale, for a fresh and crisp base.
- Add ½ cup of crumbled feta cheese to bring a creamy, tangy touch.
- Next, sprinkle ¼ cup of roasted pumpkin seeds or walnuts for some added crunch and nuttiness.
- For the dressing, you’ll need 2 tbsp of olive oil and 1 tbsp of balsamic vinegar for a tangy finish.
- Additionally, mix in 1 tsp of honey for a hint of sweetness.
- Finally, season the salad with salt and pepper to taste, balancing all the flavors perfectly.
Instructions:
First, roast the cubed purple sweet potatoes at 425°F (218°C) for 25 minutes, flipping them halfway through to ensure even browning. Afterward, let them cool slightly. Next, whisk together olive oil, balsamic vinegar, honey, salt, and pepper in a bowl to create a tangy dressing. Once that’s ready, toss the roasted sweet potatoes, mixed greens, feta, and pumpkin seeds with the dressing. Finally, serve immediately and enjoy the perfect balance of flavors!
Savory Purple Sweet Potato Hash
If you’re craving a hearty breakfast or brunch option, this savory purple sweet potato hash is exactly what you need. Not only does the earthy flavor of the sweet potatoes shine through, but it also complements the smoky goodness of bacon and the creamy richness of eggs perfectly.
Ingredients:
- Start with 2 cups of diced purple sweet potatoes for a robust base.
- Add 1 tbsp olive oil to help everything cook evenly and develop flavor.
- Next, include ½ cup of diced onion for a slightly sweet and savory undertone.
- Then, toss in ½ cup of diced bell peppers to add a burst of color and crunch.
- For extra flavor, mix in 4 strips of cooked, crumbled bacon (optional).
- Top it off with 2 fried or poached eggs for a creamy, satisfying finish.
- Finally, season everything with salt, pepper, and a dash of smoked paprika to tie all the flavors together.
This recipe is both simple and satisfying—perfect for starting your day off on the right foot!
Instructions:
- Heat olive oil in a skillet over medium heat. Add sweet potatoes and cook until tender and slightly crispy, about 8-10 minutes.
- Add onions and peppers, cooking until softened.
- Stir in bacon, season with smoked paprika, salt, and pepper.
- Serve with fried or poached eggs on top for a hearty meal.
Frequently Asked Questions
What makes purple sweet potatoes different from regular sweet potatoes?
Purple sweet potatoes stand out due to their vibrant color, which comes from anthocyanins, powerful antioxidants. They also have a nuttier flavor and firmer texture compared to the orange-fleshed variety. While both types are nutritious, purple sweet potatoes have higher antioxidant levels, making them a great choice for boosting your health.
Can you eat the skin of purple sweet potatoes?
Yes, you can eat the skin of purple sweet potatoes! The skin is packed with fiber and nutrients. However, it’s essential to wash the potatoes thoroughly before cooking to remove dirt and pesticides. Some recipes, like fries or wedges, taste even better when the skin is left on, adding extra texture.
Do purple sweet potatoes taste different from regular ones?
Purple sweet potatoes have a slightly sweeter and nuttier taste compared to regular sweet potatoes. Their flavor is milder and less sugary, making them perfect for both savory dishes and desserts.
Are purple sweet potatoes good for weight loss?
Yes, they are! Purple sweet potatoes are low in calories and high in dietary fiber, which helps you feel fuller longer. They are also rich in complex carbohydrates, providing sustained energy without blood sugar spikes, making them an excellent addition to a weight-loss diet.
Conclusion: Embracing the Versatility of Purple Sweet Potatoes
Purple sweet potatoes truly are a gift to home cooks and food enthusiasts alike. Not only do they offer stunning visuals with their vibrant hue, but they also bring rich flavors and unmatched nutritional benefits to the table. Whether you’re making hearty soups, crispy wedges, creamy desserts, or colorful salads, these versatile tubers have the power to transform ordinary meals into extraordinary culinary experiences.
What’s more, their unique taste pairs beautifully with a variety of dishes, while their health-boosting properties make them a must-have for anyone who wants to eat well without giving up on flavor. Whether you’re baking, roasting, boiling, or mashing, the possibilities are endless, and the results are always satisfying.
By incorporating purple sweet potatoes into your diet, you not only enjoy their versatility but also contribute to a balanced and nutrient-rich lifestyle. So, the next time you spot these vibrant tubers, grab a few and let your culinary creativity take flight!