Purple Sweet Potato: Complete Guide

Introduction

Purple sweet potato is becoming increasingly popular in the United States, not only for it striking color but also for it numerous health benefits. it vibrant purple hue comes from anthocyanins, a powerful type of antioxidant that has been linked to a variety of health benefits. Beyond it beautiful appearance, purple sweet potatoe is versatile, delicious, and packed with nutrients.

In this article, we’ll explore what makes purple sweet potatoes special, uncover their nutritional benefits, discuss various cooking methods, and share creative recipes. Whether you’re a seasoned cook or just starting to explore new foods, this guide will provide you with all you need to know about this colorful superfood.

For more on the nutritional benefits of sweet potatoes, you can visit Healthline’s Guide to Sweet Potatoes.

What is a Purple Sweet Potato?

The purple sweet potato, also known as the Okinawan sweet potato or Stokes purple sweet potato, is a tuber vegetable that belongs to the same family as the more familiar orange-fleshed sweet potato. What sets it apart, however, is its bright purple flesh, which owes its color to a type of antioxidant known as anthocyanins.

Purple sweet potatoes are slightly denser and drier than their orange counterparts. They have a mildly sweet taste with a more earthy and rich flavor. Native to Asia, purple sweet potatoes have been cultivated for centuries and are now gaining popularity in the US due to their unique taste, versatility, and numerous health benefits.

Difference Between Purple Sweet Potatoes and Purple Yams

One common confusion is between purple sweet potatoes and purple yams (often referred to as “ube”). Though both have purple flesh, they come from different plant families and offer distinct flavors and textures.

• Purple Sweet Potatoes: Sweeter and denser with an earthy flavor. They have a firm texture and are commonly used in both savory and sweet dishes.
• Purple Yams (Ube): Purple yams are starchier and have a creamier texture. Ube is often used in Filipino desserts like ube jam and cakes.

Understanding the difference can help ensure you’re using the right ingredient in your recipes.

Nutritional Benefits of Purple Sweet Potatoes

Purple sweet potatoes are packed with essential nutrients that make them a true superfood. They are low in calories but rich in vitamins, minerals, fiber, and antioxidants, all of which contribute to their health-boosting properties.

High in Antioxidants

The anthocyanins responsible for the purple color in sweet potatoes are potent antioxidants that help protect the body from free radicals. These antioxidants have been shown to reduce inflammation and may lower the risk of chronic diseases such as heart disease, diabetes, and certain cancers.

Rich in Fiber for Digestive Health

Purple sweet potatoes are an excellent source of dietary fiber, which supports digestion and helps maintain a healthy gut. Fiber aids in regulating bowel movements and preventing constipation, while also promoting the growth of beneficial gut bacteria. A high-fiber diet is essential for maintaining a healthy digestive system and can help with weight management.

Vitamins and Minerals

Purple sweet potatoes are rich in vitamins and minerals that are vital for overall health, including:

• Vitamin A: Supports eye health, immune function, and skin health.
• Vitamin C: Boosts the immune system and promotes healthy skin by aiding in collagen production.
• Potassium: Helps regulate blood pressure and supports muscle function.

Together, these nutrients make purple sweet potatoes a highly nutritious addition to any meal.

How to Cook Purple Sweet Potatoes

Purple sweet potatoes are incredibly versatile and can be prepared using a variety of cooking methods. Whether you’re roasting, boiling, steaming, or baking, these potatoes retain their vibrant color and rich flavor, making them an ideal addition to many dishes.

Roasting Purple Sweet Potatoes

Roasting brings out the natural sweetness of purple sweet potatoes while giving them a slightly crisp exterior. It’s one of the best ways to enhance their flavor.

Recipe: Roasted Purple Sweet Potatoes

• Ingredients:
  • 2 large purple sweet potatoes
  • 2 tablespoons olive oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon cumin
  • Salt and pepper to taste
• Instructions:
  1. Preheat your oven to 425°F (220°C).
  2. Wash and peel the sweet potatoes, then cut them into bite-sized cubes.
  3. Toss the sweet potato cubes with olive oil, smoked paprika, cumin, salt, and pepper.
  4. Spread the pieces evenly on a baking sheet and roast for 25-30 minutes, turning halfway through for even browning.
  5. Serve warm as a side dish or add them to salads for extra flavor and color.

Roasted purple sweet potatoes pair well with both savory and sweet dishes, making them perfect for meal prepping or adding to a variety of recipes.

Boiling and Steaming Purple Sweet Potatoes

Boiling and steaming are ideal methods if you’re looking to preserve the vibrant color and nutritional content of purple sweet potatoes. Boiled or steamed purple sweet potatoes can be used for mashing, adding to soups, or as a base for purees.

How to Boil Purple Sweet Potatoes:

1. Peel and cut the potatoes into even-sized chunks.
2. Place them in a pot of boiling water.
3. Boil for 15-20 minutes until tender.
4. Drain and mash with your preferred seasonings or use them in recipes that call for mashed sweet potatoes.

Steaming:

1. Peel and chop the sweet potatoes into chunks.
2. Place the pieces in a steamer basket over boiling water and cover with a lid.
3. Steam for about 20-25 minutes, or until tender.

Baking Purple Sweet Potatoes

Baking whole purple sweet potatoes is another fantastic method. It results in a soft, creamy interior and brings out their natural sweetness.

How to Bake Purple Sweet Potatoes:

1. Preheat the oven to 375°F (190°C).
2. Pierce the sweet potatoes with a fork a few times to allow steam to escape.
3. Place the sweet potatoes directly on the oven rack or on a baking sheet lined with foil.
4. Bake for 45-60 minutes, or until the potatoes are soft when poked with a fork.

Enjoy baked purple sweet potatoes with a sprinkle of cinnamon, a drizzle of honey, or a pat of butter for a nutritious and delicious snack.

Frying and Air-Frying Purple Sweet Potatoes

For a crispy, indulgent snack, try frying or air-frying purple sweet potatoes. They can be sliced into fries or rounds and fried to a golden crisp.

Recipe: Air-Fried Purple Sweet Potato Fries

• Ingredients:
  • 2 medium purple sweet potatoes
  • 1 tablespoon olive oil
  • ½ teaspoon garlic powder
  • ½ teaspoon paprika
  • Salt to taste
• Instructions:
  1. Preheat your air fryer to 375°F (190°C).
  2. Wash and peel the sweet potatoes, then cut them into thin fries.
  3. Toss the fries in olive oil, garlic powder, paprika, and salt.
  4. Air fry for 15-20 minutes, shaking the basket halfway through, until the fries are crispy and golden brown.

For traditional frying, heat vegetable oil in a pan and fry the sweet potato slices until crispy.

Purple Sweet Potato Recipes to Try

Purple sweet potatoes are not just limited to side dishes. They can be incorporated into a wide range of recipes, both savory and sweet.

Purple Sweet Potato Fries

For a healthier alternative to regular fries, try making baked purple sweet potato fries. These fries are rich in fiber and antioxidants, making them a nutritious snack or side dish.

Recipe:

• Ingredients:
  • 2 medium purple sweet potatoes
  • 2 tablespoons olive oil
  • Salt, pepper, and your choice of seasonings (paprika, garlic powder, etc.)
• Instructions:
  1. Preheat your oven to 400°F (200°C).
  2. Slice the sweet potatoes into thin fries and toss them in olive oil and seasonings.
  3. Spread them out on a baking sheet in a single layer.
  4. Bake for 20-25 minutes, flipping halfway through, until crispy and golden.

H3: Purple Sweet Potato Mash

Mashed purple sweet potatoes are a great alternative to traditional mashed potatoes. They’re vibrant, creamy, and pair perfectly with roasted meats or vegetables.

Recipe:

• Ingredients:
  • 3 medium purple sweet potatoes
  • 2 tablespoons butter or a dairy-free alternative
  • ¼ cup milk or plant-based milk
  • Salt and pepper to taste
• Instructions:
  1. Boil the sweet potatoes until tender (about 20 minutes).
  2. Drain and mash them with butter and milk.
  3. Season with salt and pepper.

Purple Sweet Potato Pie

For dessert lovers, a purple sweet potato pie adds a stunning twist to the traditional sweet potato pie. The deep purple color makes this pie visually appealing and its natural sweetness lends itself beautifully to desserts.

Recipe:

• Ingredients:
  • 1 pre-made pie crust
  • 2 cups mashed purple sweet potatoes
  • ½ cup brown sugar
  • 1 teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • 2 eggs
  • 1 cup milk or cream
• Instructions:
  1. Preheat the oven to 350°F (175°C).
  2. Combine the mashed sweet potatoes, sugar, spices, eggs, and milk in a mixing bowl.
  3. Pour the filling into the pie crust and bake for 45-50 minutes, or until set.

Purple Sweet Potato Smoothie

For a nutritious breakfast or post-workout snack, try a purple sweet potato smoothie. This vibrant smoothie is packed with vitamins and antioxidants.

Recipe:

• Ingredients:
  • 1 small baked or steamed purple sweet potato
  • 1 banana
  • 1 cup almond milk or your preferred milk
  • 1 tablespoon honey or maple syrup (optional)
  • ½ teaspoon cinnamon
• Instructions:
  1. Add all ingredients to a blender.
  2. Blend until smooth and creamy.
  3. Serve chilled.

Where to Buy Purple Sweet Potatoes

Purple sweet potatoes can be found in many US grocery stores, especially during the fall and winter months. Popular stores like Whole Foods and Sprouts often carry them, and you can also find them at local farmers’ markets.

Online Retailers

If you have trouble finding purple sweet potatoes locally, you can purchase them online from retailers like Amazon or specialized produce stores such as Melissa’s Produce.

How to Select the Best Purple Sweet Potatoes

When buying purple sweet potatoes, look for ones that are firm, with smooth and unblemished skin. Avoid potatoes with soft spots, wrinkles, or discoloration, as these may indicate that the sweet potatoes are past their prime.

Storing and Preserving Purple Sweet Potatoes

Proper storage is essential to maintain the freshness, texture, and flavor of purple sweet potatoes. Whether they are raw or cooked, the following tips will help you store them correctly to avoid spoilage and waste.

Storing Raw Purple Sweet Potatoes

Raw purple sweet potatoes should be stored in a cool, dry, and well-ventilated place. A pantry, kitchen cabinet, or cellar is ideal for storing them.

Key Tips for Storing Raw Purple Sweet Potatoes:

• Do not refrigerate: Cold temperatures can alter their texture, making them hard in the center and unpleasant to eat.
• Keep them in a dark place: Exposure to light can lead to sprouting and a bitter taste.
• Ventilation: Make sure they are stored in a well-ventilated area to prevent moisture buildup, which can cause mold.

Properly stored raw sweet potatoes can last up to two weeks.

Storing Cooked Purple Sweet Potatoes

Cooked purple sweet potatoes should be stored in the refrigerator in an airtight container. This prevents them from absorbing other food odors and helps them retain their moisture and texture.

Key Tips for Storing Cooked Purple Sweet Potatoes:

• Refrigeration: Keep cooked sweet potatoes in the refrigerator for up to five days.
• Freezing: If you’ve made a large batch or want to save them for later use, cooked purple sweet potatoes can be frozen. To do this, place the cooled, cooked potatoes in an airtight container or freezer bag. They will last up to three months in the freezer.

To reheat frozen sweet potatoes, you can microwave them, bake them, or steam them until warmed through.

Purple Sweet Potatoes for Special Diets

Purple sweet potatoes are naturally gluten-free, vegan, and packed with nutrients, making them a perfect fit for a variety of special diets. Whether you’re following a plant-based diet, managing a gluten intolerance, or looking for nutrient-rich, whole foods, purple sweet potatoes can be a staple in your meal plan.

Gluten-Free and Vegan Diets

Since purple sweet potatoes are naturally free of gluten and animal products, they are an ideal option for those following gluten-free and vegan diets. They can be used in a wide variety of dishes, from roasted vegetable bowls to vegan desserts.

Examples of Gluten-Free and Vegan Dishes:

• Roasted purple sweet potato salad with quinoa and tahini dressing.
• Vegan purple sweet potato pie made with coconut milk.

Low-Carb Alternatives

Although purple sweet potatoes are not as low-carb as other vegetables, they can still be included in a balanced diet for those managing their carb intake. Pair them with lean proteins and leafy greens to create a nutrient-dense meal that satisfies hunger without spiking blood sugar.

Frequently Asked Questions 

Here are answers to some of the most commonly asked questions about purple sweet potatoes:

What’s the Difference Between Purple Sweet Potatoes and Purple Yams?

While both purple sweet potatoes and purple yams have similar appearances, they are different in taste, texture, and culinary uses. Purple sweet potatoes are sweeter and denser, while purple yams (ube) are starchier, with a creamier texture and more neutral taste. Purple sweet potatoes are often used in savory dishes, while purple yams are commonly used in desserts, especially in Filipino cuisine.

Can Purple Sweet Potatoes Be Used in Desserts?

Yes! Purple sweet potatoes are an excellent choice for desserts. Their natural sweetness makes them a perfect base for pies, cakes, and even ice creams. The stunning purple color adds a visual appeal to any dessert, making it not only delicious but also a feast for the eyes.

Are Purple Sweet Potatoes Healthier Than Regular Sweet Potatoes?

Both purple sweet potatoes and regular (orange) sweet potatoes are highly nutritious. However, purple sweet potatoes have higher levels of anthocyanins, which are powerful antioxidants. Orange sweet potatoes, on the other hand, are higher in beta-carotene. Both varieties offer significant health benefits, so incorporating both into your diet can help you reap the best of both worlds.

How Do You Store Cooked Purple Sweet Potatoes?

Cooked purple sweet potatoes should be stored in an airtight container in the refrigerator. They can last up to five days when refrigerated. If you want to store them for longer, freezing is an option. Cooked sweet potatoes can be frozen for up to three months without losing flavor or texture.

Related Recipes

Here are some related recipes from [TiffaniRecipes] that complement the versatility of purple sweet potatoes:

• Red Rice Recipe: This colorful dish pairs well with roasted or mashed purple sweet potatoes.
• Sage Green Recipes: Healthy meal ideas that incorporate vibrant vegetables like purple sweet potatoes.
• Bug Juice Camp Drink Recipe: A fun and refreshing drink to serve alongside your purple sweet potato dishes, especially at summer gatherings.

Conclusion

Purple sweet potatoes are not only a vibrant and visually appealing ingredient but also a nutritional powerhouse. Whether you choose to roast them, bake them, or incorporate them into sweet and savory recipes, purple sweet potatoes offer a delicious and healthy way to add color and nutrients to your meals.

Their versatility makes them a perfect addition to a variety of dishes, from hearty side dishes to decadent desserts. Whether you’re following a special diet or just looking to try something new, purple sweet potatoes are a fantastic option. Start experimenting with these recipes and discover the many ways you can enjoy this colorful superfood.