Top 5 Purple Sweet Potato Recipes: Delicious, Healthy, and Easy to Make

Purple sweet potatoes, also known as Okinawan sweet potatoes or ube, are a culinary gem celebrated for their unique taste and vibrant color. Unlike regular sweet potatoes, their striking purple hue comes from anthocyanins, powerful antioxidants with numerous health benefits. Beyond their eye-catching appearance, these tubers offer a naturally sweet flavor, a dense texture, and an impressive nutritional profile, making them a staple in various cuisines around the world. Turn everyday meals into colorful masterpieces with these irresistible purple sweet potato recipe!

Nutritional Benefits of Purple Sweet Potatoes

Purple sweet potatoes are not only visually stunning but also pack a serious nutritional punch. They are rich in essential vitamins, minerals, and antioxidants, making them a superfood worth incorporating into your diet.

Health Advantages

1. High in Antioxidants The vibrant purple color of these sweet potatoes comes from anthocyanins, powerful antioxidants that fight free radicals in the body. These compounds may help reduce inflammation, support heart health, and lower the risk of chronic diseases.
2. Rich in Vitamins and Minerals Purple sweet potatoes are an excellent source of:
   • Vitamin A: Essential for vision and immune health.
   • Vitamin C: Supports collagen production and boosts immunity.
   • Potassium: Helps regulate blood pressure and maintain proper muscle function.
3. Fiber-Rich Food With their high fiber content, purple sweet potatoes support digestive health, promote satiety, and help regulate blood sugar levels.

Why Choose Purple Sweet Potatoes?

Purple sweet potatoes stand out for their unique flavor and versatility. Their mildly sweet and nutty taste makes them perfect for both savory and sweet dishes. Here’s why they’re a great addition to your meals:

• Nutritional Superiority Compared to white or orange sweet potatoes, purple ones are higher in antioxidants and have a lower glycemic index, which can help maintain stable blood sugar levels.
• Culinary Versatility They can be baked, mashed, fried, or even turned into desserts like pies and smoothies. Their dense texture ensures they hold up well in most recipes.
• Eye-Catching Presentation Whether used as a side dish or the star ingredient, their vibrant hue elevates any plate, making meals more appealing and Instagram-worthy.

Selecting and Preparing Purple Sweet Potatoes

Proper selection and preparation are key to unlocking the full potential of purple sweet potatoes. Whether you’re shopping for them or prepping them for a recipe, here’s what you need to know.

How to Select

When choosing purple sweet potatoes, follow these tips to ensure you get the best quality:

• Look for firm and smooth-skinned tubers with no cracks or bruises.
• Avoid potatoes with soft spots, as they may be overripe.
• Opt for medium-sized sweet potatoes, as they tend to cook more evenly than larger ones.

Preparing for Cooking

1. Cleaning and Peeling Rinse the potatoes thoroughly under running water to remove dirt. Depending on the recipe, you can peel them or leave the skin on for added fiber and texture.
2. Cutting and Prepping
   • For fries: Slice into thin, uniform sticks.
   • For mashing: Chop into large chunks for easier boiling.
   • For roasting: Cut into wedges or rounds for even cooking.
3. Blanching Tip If you want to retain the vibrant purple color, consider blanching them for a few minutes before proceeding with other cooking methods.

Top Purple Sweet Potato Recipes

Purple sweet potatoes are a culinary chameleon, able to shine in sweet or savory dishes. Below, we’ve gathered five irresistible recipes to inspire your next cooking adventure.

Recipe 1: Purple Sweet Potato Mash

This creamy and flavorful mash is a perfect side dish for any meal, offering a visually stunning alternative to traditional mashed potatoes.

Ingredients:

• 4 medium purple sweet potatoes
• ½ cup milk (or a dairy-free alternative like almond or coconut milk)
• 2 tablespoons unsalted butter (or olive oil for a vegan option)
• 1 teaspoon garlic powder
• Salt and pepper to taste

Instructions:

1. Prepare the Sweet Potatoes Peel and chop the sweet potatoes into evenly sized chunks.
2. Cook the Potatoes Boil the sweet potato chunks in a large pot of salted water for 15–20 minutes or until fork-tender.
3. Mash the Potatoes Drain the water and transfer the sweet potatoes back into the pot. Add milk, butter, garlic powder, salt, and pepper.
4. Whip Until Smooth Use a potato masher or hand mixer to blend until creamy. Adjust seasoning as needed.
5. Serve Warm Garnish with fresh parsley or chives for an added burst of flavor and color.

Recipe 2: Baked Purple Sweet Potato Fries

Crispy on the outside and tender on the inside, these fries are a healthy snack or side dish that’s easy to make.

Ingredients:

• 3 medium purple sweet potatoes
• 2 tablespoons olive oil
• 1 teaspoon paprika
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ¼ teaspoon black pepper

Instructions:

1. Preheat the Oven Set your oven to 425°F (220°C) and line a baking sheet with parchment paper.
2. Cut the Potatoes Slice the sweet potatoes into thin, even sticks for uniform cooking.
3. Season the Fries In a large bowl, toss the fries with olive oil, paprika, garlic powder, salt, and pepper.
4. Bake Until Crispy Spread the fries in a single layer on the prepared baking sheet. Bake for 25–30 minutes, flipping halfway through.
5. Serve Hot Pair with your favorite dipping sauce, like spicy mayo or garlic aioli.

Recipe 3: Purple Sweet Potato Pie

Turn purple sweet potatoes into a delightful dessert that’s perfect for special occasions.

Ingredients for the Filling:

• 2 cups mashed purple sweet potato
• ¾ cup condensed milk
• ½ cup sugar
• 2 large eggs
• 1 teaspoon vanilla extract
• ½ teaspoon cinnamon

Ingredients for the Crust:

• 1 pre-made pie crust or homemade crust of choice

Instructions:

1. Preheat the Oven Set your oven to 350°F (175°C).
2. Prepare the Filling In a large mixing bowl, combine mashed sweet potato, condensed milk, sugar, eggs, vanilla extract, and cinnamon. Mix until smooth.
3. Assemble the Pie Roll out the pie crust into a pie dish. Pour the filling evenly over the crust.
4. Bake the Pie Bake for 45–50 minutes or until the filling is set and the crust is golden.
5. Cool and Serve Let the pie cool completely before slicing. Serve with whipped cream or a scoop of vanilla ice cream.

Recipe 4: Purple Sweet Potato Smoothie

Start your day with a nutrient-packed, visually stunning smoothie. This recipe blends the natural sweetness and vibrant color of purple sweet potatoes into a refreshing drink.

Ingredients:

• 1 medium purple sweet potato (cooked and cooled)
• 1 banana
• 1 cup almond milk (or preferred milk)
• ½ cup Greek yogurt (or a dairy-free alternative)
• 1 tablespoon honey or maple syrup (optional)
• ½ teaspoon vanilla extract
• Ice cubes (optional)

Instructions:

1. Cook and Cool the Sweet Potato Steam or boil the sweet potato until tender, then let it cool completely. Peel if necessary.
2. Blend the Ingredients In a blender, combine the sweet potato, banana, almond milk, yogurt, honey, and vanilla extract.
3. Adjust Consistency Add a few ice cubes if you prefer a thicker, colder smoothie, or extra milk for a thinner consistency.
4. Blend Until Smooth Blend on high speed until all the ingredients are well combined and the texture is creamy.
5. Serve Immediately Pour into a glass and enjoy. Garnish with a sprinkle of chia seeds or a dollop of whipped cream if desired.

Recipe 5: Purple Sweet Potato Soup

This comforting soup is perfect for chilly days and serves as an elegant starter for any dinner.

Ingredients:

• 3 medium purple sweet potatoes, peeled and diced
• 1 small onion, chopped
• 2 cloves garlic, minced
• 3 cups vegetable stock
• 1 cup coconut milk
• 2 tablespoons olive oil
• Salt and pepper to taste
• Optional garnishes: croutons, fresh parsley, or a drizzle of cream

Instructions:

1. Sauté the Aromatics Heat olive oil in a large pot over medium heat. Add onion and garlic, sautéing until fragrant and translucent.
2. Cook the Sweet Potatoes Add the diced sweet potatoes to the pot. Stir for 2–3 minutes, coating them in the oil.
3. Add Stock and Simmer Pour in the vegetable stock and bring to a boil. Reduce heat to a simmer, cover, and cook for 20 minutes or until the sweet potatoes are fork-tender.
4. Blend the Soup Use an immersion blender to puree the soup until smooth. Alternatively, transfer the mixture to a countertop blender in batches.
5. Add Coconut Milk Stir in the coconut milk, then season with salt and pepper to taste. Warm the soup over low heat for 5 minutes.
6. Serve and Garnish Ladle the soup into bowls and garnish with croutons, parsley, or a drizzle of cream.

Tips for Cooking with Purple Sweet Potatoes

Maximize the flavor and texture of your dishes with these simple tips.

Enhancing Flavors

1. Use Complementary Spices Cinnamon, nutmeg, garlic powder, and paprika are excellent spices to pair with purple sweet potatoes.
2. Balance the Sweetness Combine them with savory ingredients like cheese, herbs, or a tangy vinaigrette to balance their natural sweetness.
3. Experiment with Textures Use them in mashed, fried, or roasted forms to explore their versatility in texture.

Cooking Methods

• Baking: Enhances their natural sweetness and creates a caramelized exterior.
• Boiling: Perfect for mashing or blending into soups and smoothies.
• Steaming: Retains the most nutrients and keeps the texture firm.
• Frying: A crispy and indulgent option, especially for fries or chips.

Storage and Leftover Ideas

Proper storage techniques and creative ideas for using leftovers ensure you get the most out of your purple sweet potatoes. Here’s how to keep them fresh and make the most of your extras.

Proper Storage Techniques

1. Raw Purple Sweet Potatoes
   • Store in a cool, dark, and well-ventilated space. Avoid refrigeration, as it can cause the starch to convert to sugar, altering the taste and texture.
   • Use within 2–3 weeks for optimal freshness.
2. Cooked Purple Sweet Potatoes
   • Place in airtight containers and refrigerate. They’ll stay fresh for up to 4–5 days.
   • Freeze for longer storage. Peel and mash before freezing to maintain their quality, and use within 3 months.

Creative Leftover Recipes

1. Purple Sweet Potato Pancakes
   • Mix mashed purple sweet potatoes with pancake batter for a colorful breakfast treat. Top with maple syrup or fresh fruit.
2. Sweet Potato Hash
   • Dice leftover cooked sweet potatoes and sauté them with onions, peppers, and your choice of protein for a hearty brunch.
3. Purple Sweet Potato Hummus
   • Blend mashed sweet potatoes with chickpeas, tahini, olive oil, garlic, and lemon juice for a vibrant, nutrient-rich dip.
4. Sweet Potato Muffins
   • Incorporate mashed sweet potatoes into a muffin batter for a subtly sweet and moist snack.
5. Purple Sweet Potato Salad
   • Toss chunks of leftover sweet potatoes with arugula, feta cheese, toasted nuts, and a vinaigrette for a refreshing salad.

Frequently Asked Questions (FAQs)

1. Are purple sweet potatoes healthier than regular sweet potatoes?

Yes, purple sweet potatoes are often considered healthier due to their higher antioxidant content, particularly anthocyanins, which give them their vibrant hue.

2. Can I substitute purple sweet potatoes for regular sweet potatoes in recipes?

Absolutely! Purple sweet potatoes can be used in most recipes that call for regular sweet potatoes. Keep in mind their flavor is slightly less sweet and more nutty.

3. How do I retain the color of purple sweet potatoes during cooking?

To maintain their vibrant color, steam or roast them rather than boiling, and avoid overcooking.

4. Where can I buy purple sweet potatoes?

They are available at most Asian markets, health food stores, and well-stocked grocery stores, especially during the fall and winter months.

5. Are purple sweet potatoes gluten-free?

Yes, like all potatoes, purple sweet potatoes are naturally gluten-free, making them a great option for gluten-sensitive individuals.

6. What’s the difference between purple sweet potatoes and ube?

While they share a similar color, ube (a type of yam) has a softer texture and is sweeter than purple sweet potatoes. They are often used interchangeably in desserts.

Last Bite

Purple sweet potato recipe is a versatile and nutritious ingredient that can elevate any meal, from savory mains to sweet desserts. With their unique flavor, striking appearance, and impressive health benefits, they are a must-try for anyone looking to diversify their culinary repertoire. Whether you bake, mash, or blend them into a smoothie, the possibilities are endless. Now, it’s your turn to explore these recipes and enjoy the vibrant, healthful goodness of purple sweet potatoes.