Rating: 4.9/5
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Want to increase your color and your healthy serving sizes on the plate? This is where this purple sweet potato recipe comes in! Not only does it look fantastic, but it also delivers a healthy burst of antioxidant-rich, high vitamins and fiber. To learn how to make this dish, and what health benefits it offers, keep reading this article!
The Past And Origins Of Purple Sweet Potato Recipe
- Origin in Asia: Purple sweet potatoes which people also call Okinawan potatoes, come from Asia specifically from the Okinawa region in Japan.
- Spread to the Pacific: Due to Polynesian voyages, these tubers were incorporated into local Hawaiian food after their arrival.
- Superfood Recognition: This carotenoid-rich root crop with a magnificent purple hue was enjoyed globally due to its antioxidant features as a Super Food.
Read more: Sweet Potato Chips Recipe: 1 Bowl Full Of Crispy Yellow Wonder
Why Choose the Purple Sweet Potato recipe?
- Rich in Antioxidants: Their deep purple hue indicates a high level of anthocyanins, beneficial antioxidants.
- Good for Eye Health: High levels of beta-carotene support vision and skin health.
- Blood Sugar Control: They have a lower glycemic index than regular potatoes, making them a good choice for managing blood sugar.
Ingredients for the Best Purple Sweet Potato Recipe
- 4 medium purple sweet potatoes
- 2 tablespoons olive oil
- 1 teaspoon sea salt
- 1/2 teaspoon black pepper
- 1 tablespoon fresh rosemary, chopped
- 2 cloves garlic, minced
- 1 tablespoon lemon juice
- Optional garnish: Chopped parsley or chives
Instructions
Step 1: Prep the Potatoes
In this case, glide the oven to about 400°F (200°C). Wash the purple sweet potatoes with water until the water runs clear. Gently use a clean towel to pat them dry too.
Step 2: Cut and Season
Diced or cubed the potatoes into 1-inch pieces or wedges for equal cooking time. Place the potatoes in a large mixing bowl, and combine them with olive oil, sea salt, black pepper, rosemary, and minced garlic.
Step 3: Bake
Place the seasoned potatoes onto a baking sheet that has parchment paper on it making sure to spread them out equally. The sides should be crisp with a golden-brown color when it is ready to be turned over; bake for another 25 – 30 minutes flipping over the lob in the mid-baking process to ensure even browning.
Step 4: Add a Splash of Lemon
Take out from the oven and before serving pour some drops of lemon juice as a final garnish.
Step 5: Serve and Enjoy
Top with more Parsley or chives in case you fancy it. Best served hot it can be as a side dish, appetizer, or even as a filling for salads.
Nutritional Value of Purple Sweet Potato Recipe
- Calories: 150 kcal
- Carbohydrates: 34g
- Protein: 2g
- Fat: 2g
- Fiber: 5g
- Vitamin A: 160% DV
- Vitamin C: 25% DV
- Potassium: 450mg
Fun Facts on How to Achieve the Best Purple Sweet Potato Recipe Prep
- Add Spice: One could even sprinkle in a little cayenne or paprika for extra heat if that’s desired.
- Make It Creamy: You may wish to accompany it with a few splashes of tahini or a spoonful of Greek yogurt if you really feel the need for creaminess.
- –Use an Air Fryer: For a faster, less greasy method, bake the seasoned potatoes in an air fryer at 375°F for approximately 15-20 minutes while tossing halfway.
Quick Facts
Q1: Are all types of sweet potatoes amiable to this course?
A: Absolutely! This recipe applies to both orange and white sweet potatoes though, the purple color and essence of anthocyanins will be lost.
Q2: Are purple sweet potatoes the same thing as purple yams????
A: No they are not the same – they are two different species. Purple yams have a texture of starchier and slightly drier tuber than the sweet potato which has the sweet and moist characteristic.
This purple sweet potato recipe isn’t just colorful – it is a great way to get a healthy dose of sweet potatoes. This colorful and delicious side dish is perfect for serving to your family or your friends anytime! Savor the rich taste enjoy all the essential nutrients of this powerful cacao superfood and challenge your palate for a rich, different experience.
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